90% Healthy

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:

• Why traditional medical metrics miss the mark for performance optimization
• Movement KPIs: Steps, moderate-vigorous activity minutes, and strength training frequency
• The surprising longevity predictor: 10-second single-leg balance test
• Nutrition tracking: Protein, fiber, and ultra-processed food reduction
• Why grip strength is a powerful indicator of overall health
• How wearable technology is revolutionizing health tracking

Key Takeaways:

• Move more today than yesterday (progressive volume approach)
• Strength training 2-3x per week with functional movements
• Just Eat Real Food (JERF) principle over complex diet scoring
• Track behaviors, not just outcomes
• Use wearable data to quantify behavior, not dictate daily decisions

⏰ 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:

• Why traditional "male blueprint" training fails women
• The role of estrogen in joint flexibility and injury prevention
• How menstrual cycles affect training and recovery
• Why lean muscle mass is critical for aging women
• The importance of DEXA scans and Dutch hormone testing
• Training strategies for menopause and beyond
• Why neuromuscular training reduces ACL injury risk by 60-82%

Key Topics Covered:

• Female biomechanics and movement patterns
• Hormonal cycles and training periodization
• Menopause fitness and bone density
• Strength training vs. cardio for women
• Recovery strategies for female athletes
• The myth of "skinny over strong"

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:

• Why chasing “perfect sleep” makes things worse
• How circadian rhythm, light, food timing & temperature shape your rest
• The truth about melatonin supplements vs natural sleep hormones
• Why 3 a.m. wake-ups happen (and what to do about them)
• How wearables like Oura Ring and CGMs can guide—not stress—your sleep habits

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?

Superager study

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.

Brain and reels study

FDA warning letter to WHOOP

🎙 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?