90% Healthy

Did you know we’re entering a new era of longevity—one where strength training becomes medicine, recovery becomes a vital sign, and your smartphone can now do what a $300 scan used to?

In this episode of the 90% Healthy Podcast, Klaudia Balogh and exercise physiologist Don Moxley break down the health, fitness, and biohacking trends that are actually here to stay in 2026—and the ones that are quietly fading into irrelevance.

We cover the real longevity levers backed by data, consumer behavior, and emerging tech:
• Why strength training is no longer optional for lifespan or metabolic health
• How HRV and recovery scores became the new KPIs of high performance
• The rise of ultra-comprehensive clinics like Function Health & Next Health
• The explosion of AI-powered health assessments you can do with a selfie
• The re-emergence of VO₂ Max as the #1 predictor of vitality
• Why nervous system training and emotional regulation are moving mainstream
• The surge of small-molecule supplements—spermidine, NAD+, nitric oxide, AMPK activators
• The trend of athletes & influencers launching fitness apps driven by community
• How personalization is replacing one-size-fits-all nutrition & supplementation

This is not the “new year, new you” fluff—this is what’s actually shaping the future of human performance and long-term health.

If you want to understand where the industry is heading in 2026 and how to apply these shifts in your day-to-day life, this episode is your roadmap.

👉 Subscribe for more science-meets-real-life conversations that help you feel damn good—not perfect—just 90% healthy.
Instagram: @longevityjournalist | @trainrecoverwin
Websites: LongevityJournalist.com | 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.

For decades, accurate body composition meant expensive machines: DEXA, BodPod, InBody.
Today, you can stand in front of your smartphone camera… and get near-clinical accuracy in under a minute.

In this episode of the 90% Healthy Podcast, Klaudia and Don sit down with Jason Moore, Founder & CEO of Spren (and Elite HRV), to unpack how:

📱 A simple selfie can estimate:

• Body fat %

• Lean mass (your longevity currency)

• Regional fat patterns (Android/Gynoid)

• Visceral-risk patterns

• Soon: VO₂ estimates, posture, movement, and MSK health

🔬 We go deep on:

• How computer vision, depth mapping & anthropometric modeling turn a camera into a body comp lab

• Why Spren’s body comp correlates ~95% with DEXA with ~2.6% error

• Why lean mass matters more than “weight loss” for performance & aging

• How chronic stress (and HRV) tie into belly fat & visceral adipose tissue

• Why GLP-1 drugs (Ozempic, Wegovy, etc.) can cause dangerous muscle loss — and how to track & protect your lean mass

• Who this tech works brilliantly for… and who it doesn’t serve well (yet)

We also look ahead to a future where:

• VO₂ max and cardiovascular fitness can be estimated from your phone

• Posture & asymmetry are visible from a simple squat on camera

• Your annual physical includes data captured in your bathroom at home

• Coaches spend less time in spreadsheets… and more time actually coaching

If you care about longevity, performance, or smart weight loss, this episode will completely change how you think about measurement.

Chapters (Based on Your Outline)

00:00 – Why your phone might replace a $300 DEXA scan
02:00 – Don’s history with Jason & early HRV days
05:30 – Jason’s origin story: oil fields, overtraining & Elite HRV
11:30 – The science behind the selfie: how Spren actually works
17:30 – DEXA-level accuracy: 95% correlation, 2.6% error explained
22:30 – Body fat %, lean mass & Android/Gynoid: what really matters
28:00 – GLP-1s, muscle loss & why lean mass is your longevity currency
34:30 – HRV, stress & how body comp makes HRV more useful
40:00 – The future: VO₂, posture, mobility & the “tricorder” moment
46:30 – Who this works for — and who it doesn’t
52:00 – Democratizing clinical data: phones, gyms & coaches
58:00 – Practical takeaways: how often to scan & what to track
1:03:00 – Closing: why easy measurement = consistent improvement

Hosts: Klaudia Balogh (@longevityjournalist) and Don Moxley (@trainrecoverwin)

Guest: Jason Moore (@sprenlabs)

Spren website: https://www.spren.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.

Take your damn shoes off more often. Seriously.
Your feet have more nerve endings than almost any other part of your body, and they quietly control your balance, posture, gait, and long-term joint health. When your feet get weak, cramped, or numb inside modern cushioned shoes… your knees, hips, and back pay the price.

In this episode of the 90% Healthy Podcast, Klaudia Balogh and Don Moxley sit down with Brent, founder of Ande Shoes, to break down how modern footwear deforms your toes, weakens your arches, and disconnects your brain from the ground.

We also explore:
👣 Why toe spacers + barefoot shoes aren’t a fad
🔥 How foot strength affects knee, hip, and back pain
🧠 Why more sensory input = better movement + better balance
📉 How narrow toe boxes cause bunions + collapsed arches
🏃 The truth about running form, cushioned shoes, and injury rates
🦶 How to rebuild foot strength (even if you’ve never trained your feet)
🧩 Why your feet may be the missing link in your longevity strategy

Whether you’re a runner, lifter, weekend walker, or someone dealing with chronic pain… this episode will change how you think about your feet forever.

🎧 Listen to the full episode
📍 YouTube | Spotify | Apple Podcasts

Hosts: @trainrecoverwin & @longevityjournalist

Guest: Brent Meredith, Founder of Onday

⏱️ Chapters

00:00 – Why we need to talk about feet
00:16 – The hidden nerve power of your feet
01:00 – How modern shoes deform your feet over time
04:00 – Don’s barefoot shoe story and knee pain recovery
06:00 – The problem with thick-soled “cushioned” shoes
09:00 – What your toes say about your health
12:00 – How to assess your own foot health
13:00 – The Ande Shoe: Built-in toe spacers for natural foot function
15:00 – How long to wear toe spacers (and what to expect)
18:00 – Klaudia’s high-heel confession and recovery tips
20:00 – The power of foot massage and “toe yoga”
24:00 – Minimalist shoe 101: what to look for before buying
28:00 – Flat feet, fallen arches, and how to retrain them
33:00 – Beach walking, grounding, and balance training
36:00 – Exercises for strong, pain-free feet
39:00 – The link between toe strength and glute development
41:00 – How childhood shoes deform adult posture
43:00 – Where to find Ande Shoes & what makes them different
45:00 – Fashion meets function: healthy shoes that look good
47:00 – Closing thoughts & upcoming episodes

“Running fixes where junk food breaks the brain”—that headline exploded across the internet. But is it true? We break down what the science really says about movement, mood, and longevity, and why that headline is misleading...

In this episode of the 90% Healthy Podcast, Klaudia Balogh and Don Moxley dive into a fascinating new study showing how movement can repair the brain—even when diet isn’t perfect. From GLP-1 hormones to the gut-brain connection, they unpack what this means for your health, mood, and longevity.

But this conversation goes far deeper:
🏃‍♀️ Why you can’t outrun a bad diet—but you should still try
🧠 How movement repairs “junk food brain” via the hippocampus
💪 The gut-brain link that explains why exercise lifts depression
🥗 The 4 pillars of longevity: movement, food, sleep, and light
💡 Why stressing over toxins might be worse than the toxins themselves
🧬 The truth about NAD, NMN, and “energy molecule” supplements
💰 How to get 90% healthy without a millionaire biohacker budget

Whether you’re a high performer or a busy parent, this episode will help you build resilience without perfection.

🎧 Listen Now on Spotify or Apple: 90% Healthy Podcast
🎙️ Hosts: @longevityjournalist & @trainrecoverwin

Study: DOI: 10.61373/bm025a.0116

⏱️ Chapters

00:00 – Welcome from West Palm & Pittsburgh
01:10 – Don’s daughter’s sports injury & recovery
03:20 – Klaudia at Eudaemonia Longevity Summit
05:00 – Why most people still don’t know HRV or biohacking basics
07:00 – Are we over-stressing about toxins?
08:45 – The 90% Healthy philosophy explained
10:00 – The new study: running vs junk food
13:20 – Gut-brain axis, hippocampal growth & mental health
16:40 – GLP-1, hormones & diet quality
18:45 – Why frequency beats intensity in training
21:00 – NMN, NAD, and real energy boosters
23:00 – Can you actually outrun a bad diet?
25:30 – How exercise fixes depression and brain fog
27:40 – Why the U.S. still struggles with health basics
31:00 – Consistency over perfection: daily movement mindset
35:00 – Nomadic tribes and sleep lessons
37:00 – The modern environment vs ancient bodies
40:00 – Purpose, movement, and mental resilience
42:00 – 4 Rocks of Longevity: Move, Eat, Sleep, Light
44:00 – Reflections & gratitude – 1 year of 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.

AI is rewriting the rules of fitness. From personalized data-driven workouts to digital twins that test your health protocols before you try them — this is what the gym of 2035 really looks like.
In this episode of the 90% Healthy Podcast, Klaudia Balogh and Don Moxley talk with Eric Malzone, host of The Future of Fitness Podcast and one of the most respected voices in the fitness tech space.

Together, they unpack how AI, wearable data, and healthcare integration are reshaping the way we train, recover, and live longer, healthier lives.

You’ll Learn 👇
🏋️‍♂️ Why COVID permanently changed the gym industry

🤖 How AI is disrupting personal training — and where humans still win

💰 Why the next wave of gyms are low-cost, high-value hybrids

📊 The rise of digital twins and personalized health robots🩺 How fitness and healthcare are finally merging

⚙️ The future of recovery, data-driven training, and precision fitness

💡 Why “biohacking” gyms are the new country clubs

🧠 What real personalization looks like in the age of AI

Guest: Eric Malzone🎙️ Host, The Future of Fitness Podcast |

🌐 futureoffitness.co | vitalityblueprint.com

Hosts:

Klaudia Balogh – @longevityjournalist

Don Moxley – @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.

⏱️ Chapters (Boost Retention & Search Ranking)

00:00 – Intro: The Future of Fitness with Eric Malzone

02:13 – What COVID did to gyms & the business of fitness

04:10 – High-value, low-cost gyms taking over

05:33 – AI’s massive role in personalized fitness

08:08 – The trainer shortage & the new “AI-enabled coach”

10:26 – ChatGPT in the gym? Real-world implications14:13 – The long-awaited merger of fitness & healthcare

17:42 – Can rising illness costs finally fix our health system?

19:27 – Wearables, data overload & the “Now What?” problem

23:17 – YMCA’s hidden advantage in wellness innovation

26:12 – Are luxury longevity clubs here to stay?

29:31 – The new skill set for future fitness pros

32:00 – Vitality Blueprint: Bringing bloodwork into the gym

36:04 – Why we need more “chefs” and fewer “line cooks” in fitness

38:27 – Predicting Fitness 2035: AI twins, robotics & hybrid gyms

40:15 – Anti-tech gyms as wellness sanctuaries

43:42 – The rise of personalized fitness for healthspan

8:18 – Digital twins & wearable tech in real time

51:10 – Where to find Eric & the Future of Fitness Podcast

⚡️ Feeling drained? Your nervous system is trying to tell you something.

In this week’s episode of the 90% Healthy Podcast, Klaudia & Don unpack the real science behind Heart Rate Variability (HRV) — your body’s internal “battery gauge” that reveals how resilient you truly are.

Klaudia shares how she survived 16-hour days at a Saudi longevity summit using vagus nerve stimulation, while Don explains why HRV isn’t a stress score — it’s your capacity to handle stress.

Here’s what you’ll learn 👇

✅ What HRV actually measures — and why it may predict healthspan better than blood tests

💧 How hydration, sleep & breathwork increase HRV instantly

💓 The #1 mistake people make when reading their HRV

📈 Why laughter & human connection boost your numbers

🧘 The link between vagus nerve health & longevity

⚙️ The best wearables and apps for tracking HRV, including free options

Hosts: @longevityjournalist & @donmoxley & @trainrecoverwin🔗 Free guide: “20 Practical Tips for Exploring HRV” – 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.

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:

• What ketones are and why they're different from carbs, fats, and protein
• Why ketone energy is "cleaner" for your body (less aging at the cellular level)
• How exogenous ketones (supplements you drink) give your brain and nervous system premium fuel
• The study showing ketones improve sleep quality and REM sleep specifically
• Why the 3am wake-up happens and how ketones prevent it
• Don's personal HRV data: What he measured, how it changed, and what it means
• The three types of ketone supplements and why most aren't worth your money
• Who should actually consider trying this (hint: athletes, poor sleepers, stressed professionals)
• Real talk: When ketones help and when they won't solve your problem

This episode is for you if:

• You track sleep or recovery and want to optimize it
• You're tired of waking up groggy despite sleeping enough
• You're curious about biohacking but want the practical truth, not hype
• You've heard about ketones but had no idea what they actually do
• You want to understand how your nervous system recovery works

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:

• Sleep timing consistency wins over sleep duration for longevity
• Your brain literally washes itself during deep sleep
• Environmental toxins accumulate over decades
• The power of community and purpose
• Start with 1 sleep, 1 biomarker, 1 environmental metric
• Longevity = small sustainable steps. Not doing everything all at once, but understanding what's the next step for you right now.

The Air You Breathe: Invisible Longevity Killers

• Why plug-in air fresheners are toxic to longevity
• Home air quality as longevity insurance
• Simple environmental swaps that matter

Your DIY Longevity Scorecard:

• Pick 3-5 KPIs to start tracking
• 1 sleep + 1 environmental + 1 social metric
• 90-day review and refinement system
• Beginner vs advanced approaches

Don's Advanced Dashboard:

• Heart Rate Variability - 30,000-foot stress indicator
• Watts per Heartbeat - mitochondrial efficiency metric
• Nighttime Resting Heart Rate - cardiovascular fitness

Klaudia's Beginner Dashboard:

• Daily behavior tracking on a magnetic calendar
• Sleep consistency: same bedtime and wake time
• Whole food consumption
• Movement and walking frequency

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.