90% Healthy

We keep treating the 12 hallmarks of aging, like mitochondrial dysfunction, telomere shortening, epigenetic drift, and cellular senescence, as if they were the problem.

JP Errico thinks they're symptoms. The real driver is upstream: the balance between your sympathetic and parasympathetic nervous system.

JP is an MIT-trained engineer and co-inventor of non-invasive vagus nerve stimulation technology, and this conversation completely reframed how we think about the aging process.

We get into:

Why the hallmarks of aging aren't mechanisms, they're downstream consequences

The analogy for why you can't fix aging, where the damage shows up

How epigenetic drift quietly shuts down longevity genes while leaving inflammatory genes alone

The cell danger response, and what happens when your body gets stuck in stage one and never resolves

Partial reprogramming, Yamanaka factors, and why billionaires are pouring money into reversing aging

A macaque study that reversed reproductive aging in older females, and why that result is hard to fake

How vagus nerve stimulation boosted natural killer cell activity, and one person's HRV going from 30 to 120 in a year

JP's current research into maternal vagus nerve stimulation and autism risk

If you've ever wondered why one person crumbles under stress and another comes out stronger, this is the biology behind it.

Recently published study of JP on the Sympathetic-parasympathetic system deregulation theory of aging

Epigenetic Drift study:

More from JP Errico:

Instagram: @thevnsguy

Health Upgrade Podcast

More from us:

Don Moxley: trainrecoverwin.com

Klaudia Balogh: longevityjournalist.com

This podcast is for educational purposes only and isn't a substitute for medical advice.

Jeffrey Turk has been inside the stem cell industry long enough to know where the bodies are buried — figuratively speaking.

As a disabled veteran, NBC Operations Specialist, and founder of Mount Hydra, Jeff came into this space because stem cells were the only thing that helped him. What he found was an industry riddled with counterfeit products, dead cells dressed up in premium packaging, and a regulatory gap wide enough to drive a clinic through.

This episode is a buyer's guide disguised as a conversation. Jeff breaks down the three tests every biologic product should be able to show you before it goes anywhere near your body, explains why "1 trillion exosomes" is almost always a warning sign, and reveals the graft-versus-host disease risk buried inside cord blood treatments that practitioners are largely not disclosing.

He also shares what he believes the next five years look like: customized exosome therapy by biomarker, longevity escape velocity, and off-the-shelf treatments for the cancers that currently carry the worst prognoses.

If you or someone you know is considering stem cell or exosome therapy — or you're already a patient wondering if you got what you paid for — this is the episode to send them.

The checklist Jeff recommends every patient ask for:

1. Endotoxin test results
2. Mycoplasma test results
3. Two-week sterility test results
4. Post-thaw viability (gold standard: 80%+)
5. Lot number and population doublings (cell age)
6. Cryopreservative confirmation for any Wharton's jelly product
7. CD63/CD81 marker confirmation for exosomes

Jeff is currently working with AASCM to build a neutral, independent watchdog association for the stem cell industry — and he's offering to help patients and doctors who have questions.

Connect with Jeffrey Turk:🌐 mounthydra.com

Connect with the hosts of the 90% Healthy:🌐 Klaudia - longevityjournalist.com🌐 Don- trainrecoverwin.com

Klaudia's recent blood work came back with a surprise: her biological age clocked in 10 years younger than her real age, tracked across 100+ biomarkers by Mito Health. We brought in founder Kenneth Lou to break down exactly how that number is calculated, why the standard annual physical misses the markers that matter most, and how AI is making precision medicine accessible without a $20K clinic.Kenneth's father passed from a brain tumor at 54. That loss is the founding story behind Mito Health — and it shapes everything about how they think about early warning signals.In this episode:→ Why fasting insulin (not just glucose or A1C) is the early warning marker most labs skip→ The HOMA-IR formula — what it is and why it matters before pre-diabetes is even on your radar→ How Mito uses the Lineage 2 algorithm (developed with Dr. Brian Kennedy) to calculate biological age from 61 biomarkers→ Personalized reference ranges by ethnicity, age & gender — not the "Homer Simpson average"→ The Galleri multi-cancer early detection test and what "cancer signal detected" actually means→ Why Singapore is considered a manufactured Blue Zone — and what the US could learn from it→ How to compress a $20K longevity clinic experience into something Quest Labs can run for you today🔗 Mito Health: mitohealth.com🔗 Kenneth Lou on LinkedIn & Instagram: search @kennethloumito🔗 Klaudia: longevityjournalist.com🔗 Don: trainrecoverwin.com00:00 Intro — Klaudia's blood work came back 10 years younger01:35 Kenneth's background & why he founded Mito Health03:26 Singapore as a manufactured Blue Zone04:21 Brian Kennedy & Matt Kaberline connection05:29 What annual physicals get wrong07:08 The cash-pay health revolution10:07 HOMA-IR: the insulin resistance marker your doctor skips12:04 Glucose tolerance tests vs. a single fasting draw14:28 Optimal vs. acceptable vs. at-risk reference ranges15:39 Biological age: the Lineage 2 algorithm & 61 biomarkers17:57 How the algorithm was built (UK Biobank + NHANES)19:05 AI + human in the loop — where Rhonda comes in22:32 Getting results back the next day24:46 Who actually drives the purchase decision (hint: it's the wife)25:56 Early cancer detection — brain tumors, PSA, and the Galleri test27:23 Biohacking events, Brian Johnson, and the smarter-patient era30:04 Quest Labs everywhere — making precision health rural-accessible32:02 Compressing the $20K clinic experience33:37 Core, Pro, Ultra panels — what's in each tier35:27 Mercury, omega-3 check, allergy panels, AMH fertility markers38:03 Why cortisol testing time-of-day matters39:11 Supplement recommendations based on your actual deficiencies41:36 Gender differences in health data consumption43:22 What's coming next — biomarkers Quest doesn't run yet47:29 Singapore's polyclinic system vs. US healthcare50:35 Data as a trigger for behavioral change51:21 Kenneth's personal data story: Prolon fasting mimicking diet

Your Oura tracks your sleep. Your Whoop measures your strain. Your CGM watches your glucose. Your bloodwork sits in a PDF. And none of them talks to each other.

In Episode 59 of the 90% Healthy Podcast, hosts Klaudia Balogh and Don Moxley sit down with David Korsunsky — founder and CEO of Heads Up Health — to unpack how AI is finally connecting the dots between wearables, lab results, and personalized medicine.

David built Heads Up Health after a sleep tracker shattered his assumptions about his own health. Ten years later, his platform is the device-agnostic hub powering longevity clinics and biohackers worldwide, pulling data from Apple Health, Oura, Whoop, CGMs, bloodwork, and more into one AI-readable dashboard.

In this conversation, we cover:00:00 Intro — Why your health data is fragmented02:00 The Zeo, Dave Asprey, and David's wake-up call07:30 The keto rabbit hole and quantified self origins14:00 Don's full biohacking stack (and why nothing talks to each other)17:00 The state of AI + health data today29:00 Decoding 100+ biomarkers without a doctor33:00 How David's father uses LLMs to prep for specialist visits38:00 The "Joe Bag of Donuts" use case for AI health40:00 Data aggregation as a social determinant of health43:00 Bayesian analysis vs. population statistics — the N-of-1 revolution53:00 Hallucinations, citations, and trusting AI with your health57:00 HRV predicting illness before symptoms appear01:04:00 What sparks behavior change01:07:00 Vibe-coding your own clinical dashboards

🔗 LEARN MORE ABOUT HEADS UP HEALTHWebsite: https://headsuphealth.com🎙️ ABOUT THE 90% HEALTHY PODCASTHosted by Klaudia Balogh and Don Moxley, the 90% Healthy Podcast explores the intersection of human performance, longevity, biohacking, and modern medicine — with the world's leading practitioners, researchers, and founders.

🔔 SUBSCRIBE for new episodes every week.👍 LIKE this video if it made you rethink your wearable data.💬 COMMENT: Which device is sitting in your drawer doing nothing?

What if your heart rate variability score could tell you exactly how stressed, burnt out, or aligned you are?In this episode, we sit down with Salim Najjar (@ThatHRVGuy), a former nuclear power plant engineer turned HRV educator and nervous system coach. Salim broke down the science and the deeply personal story behind how he took his HRV from a baseline of 32 all the way to an overnight average of 222 and why chasing a high score isn't the point.We cover:→ Why chronic stress → cellular inflammation → is the root cause of all mortality→ What HRV actually measures (hint: it's the language of your nervous system)→ Salim's ART Framework: Awareness → Regulation → Transformation→ His 5 Pathways for HRV Growth (sleep, hormetic stress, reframing, intentionality, community)→ The difference between nervous system regulation vs. nervous system sovereignty→ How trauma, ayahuasca, and a dislocated shoulder all showed up in his HRV data→ Why you should never compare your HRV score to someone else's→ Tools Salim uses daily: NuCalm, binaural beats, somatic activation, and more→ How to find your HRV archetype (free quiz link below)🎯 FREE RESOURCES:→ Take Salim's free HRV archetype quiz: www.thathrvguy.com→ Don's 20 Tips for Measuring HRV + 10 Evidence-Based Techniques: trainrecoverwin.com/products👥 GUEST:Salim Najjar | @ThatHRVGuy | www.thathrvguy.com🎙 HOSTS:Don Moxley | trainrecoverwin.comKlaudia Balogh | longevityjournalist.com📌 SUBSCRIBE for weekly episodes on nervous system health, HRV, longevity, and performance optimization.

If you track your HRV and the number won't move, this is the episode to listen to.

Don Moxley has 8 years of HRV data. The day he started vagus nerve stimulation, his floors tripled and his ceilings doubled. He hadn't changed anything else.

Povilas Sabaliauskas built the device that did it. A biomechanical engineer with a background in implantable neuromodulation, he spent years in operating rooms watching electrical stimulation do things medication couldn't — then went home to Lithuania and designed a wearable version. He built the first prototype for his father.

In this episode, they get into:

• Why low HRV is fundamentally a nervous system regulation problem
• What vagus nerve stimulation actually does to shift your autonomic state,
• Why most recovery tools are treating the symptom while the cause keeps running in the background.

They also discuss athlete data, GLP-1 stacking, the attention economy's measurable toll on your nervous system, and a road rage story that might be the most unexpected clinical outcome this technology has produced.

If your HRV has plateaued and you've run out of obvious answers — start here.

To learn more about Povilas Sabaliauskas and Pulsetto: https://pulsetto.tech/

Don Moxley: https://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.

The Harvard professor who studies Olympians says: If you have to choose between exercise and sleep, take the sleep.

That's not an excuse to skip the gym. That's elite-level biology.

This week on 90% Healthy, sports scientist Don Moxley and longevity journalist Klaudia Balogh broke down what it takes to perform at an Olympic level, and why blindly copying what elite athletes do will break most people.

We talked about:→ The 50% load rule elite coaches swear by→ Why tapering feels like giving up but is actually the science→ What HRV data tells you that your coach can't→ The thing Lindsey Vonn's comeback got wrong→ Why being "in flow" means you won't remember your best performance.

Referenced article: The Science of Olympic Performance

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.

There are only a handful of physicians in the world practicing autonomic rehabilitation. One of them is on this episode.

Klaudia Balogh and Don Moxley sits down with Dr. Raouf Gharbo, MD, Don's former Ohio State wrestling teammate, All-American, and one of the world's foremost experts in autonomic rehabilitation — the emerging field of training your nervous system to switch, shift, and recover on demand.

Dr. Gharbo was admitted to his own hospital with atrial fibrillation at age 32. That wake-up call sent him deep into the science of Heart Rate Variability, parasympathetic function, and what it takes to rehabilitate a nervous system pushed past its limits — not just in patients, but in elite athletes, burned-out physicians, and high performers of every kind.

In this episode you'll learn:

• What autonomic rehabilitation is — and why almost no one is doing it yet
• What HRV really measures (hint: it's not a fitness score)
• The two independent levers of your nervous system — and why "balance" is the wrong framework
• Why high performers can look completely fine while their nervous system is in crisis
• The difference between courage breathing and sleep breathing — and why it matters
• How gratitude physically shifts your physiology — backed by a veteran study
• The mitochondrial housekeeping your body does at night (and what happens when it can't)
• Why trauma — including generational trauma — seeds burnout at the nervous system level
• Dr. Gharbo's "Stop, Shift, Decide" autonomic reset method
• The 10-factor autonomic recovery checklist — rated live on air

If you've ever felt "fine but exhausted," performed well while running on empty, or wondered why willpower alone isn't enough — this is the episode that explains what's happening under the hood.

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.

Muscle function matters more than muscle size, especially as we age.

While most fitness conversations focus on building muscle mass and hypertrophy, the real predictor of longevity, independence, and injury prevention is functional strength. In this episode of the 90% Healthy Podcast, Klaudia and Don explore why power, balance, neuromuscular coordination, and fast-twitch muscle fiber activation are more important than simply increasing muscle size.

We break down the science of aging and muscle loss, including:

• Why we lose power before we lose muscle mass
• How type 2 (fast-twitch) muscle fibers decline with age
• Why explosive strength helps prevent falls
• The role of grip strength in predicting longevity
• Deadlift vs squat for functional strength
• Why bench press doesn’t predict real-world performance
• How to train for independence in your 60s, 70s, and beyond
• The difference between hypertrophy and usable strength

This conversation connects exercise science, longevity research, neuromuscular physiology, and practical strength training strategies you can apply immediately.

If you care about healthy aging, functional fitness, muscle longevity, fall prevention, and long-term resilience, this episode reframes what “getting stronger” really means.

Subscribe for weekly conversations on longevity, performance, metabolic health, nervous system regulation, and evidence-based training that moves the needle.

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