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

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.