90% Healthy

Are you using caffeine and nicotine to level up… or just to survive the day?

In this episode of the 90% Healthy Podcast, Klaudia and Don break down the real science behind two of the world’s most widely used (and misunderstood) stimulants: caffeine and nicotine. From delivery methods to dopamine receptors, circadian rhythm disruption, biohacker myths, and how to avoid crashing your brain and body—we unpack it all.

You’ll learn:

• What caffeine and nicotine actually do to your brain

• Why genetics matter for metabolizing stimulants

• How to use coffee and nicotine strategically (without wrecking your sleep)

• The surprising difference between addiction and smart performance enhancement

• When to take a break (and why you’ll feel better if you do)

🎧 Subscribe for weekly episodes on resilience, recovery, and smart health optimization.

Protein isn't just about building muscle.

It powers your brain, controls your hunger hormones, protects your bones, and—yes—even impacts your mood.

But with so much conflicting advice online, it’s no wonder most people are confused (and under-eating protein without even knowing it).

In this episode of the 90% Healthy Podcast, we dig into:

• How to know how much protein YOU actually need
• Why protein timing matters (but isn't everything)
• The protein-mood connection (hello, hope molecules!)
• What your body really does with extra protein
• How to spot junk protein supplements posing as “healthy snacks”
• And why women especially need to rethink their protein strategy

Are your wearables helping or hurting your health? In this episode, we go deep on the real purpose of fitness trackers—why you should care more about trends than single-night scores, and how to stop being a slave to your data. From HRV to heart rate zones, chest straps to smart rings—we break it all down.
→ Learn how to track smarter, not obsess harder.

What if the best way to handle stress... is to train for it like an athlete? In this episode of the 90% Healthy Podcast, Klaudia Balogh and Don Moxley explore how mental resilience is built—not born. From combat sports to guided meditation, from high-impact training to low-cost creatine, this episode uncovers science-backed practices that make your brain stronger.

• Why distress = chaos
• How resilience is really built
• Why every woman should know how to “fight out of the guard”
• Tools for meditation and brain longevity
• And the surprising mental health benefits of creatine

Hit subscribe, drop a comment, and let us know: What’s your mental resilience routine?

🔔 Remember to subscribe to the podcast for weekly brain + body upgrades!

In our latest episode, we break down:

• Why your lifestyle matters more than your genetics

• What the 23andMe bankruptcy really means for your personal DNA data

• How wearables, blood work, and behavior beat DNA tests for real-world health tracking

In this episode, Klaudia and Don dive deep into the science, myths, and real-life benefits behind sauna use and cold plunges. Is heat the ultimate longevity hack? Are cold plunges actually helping—or hurting—your gains? Why might you want to invest in a sauna before a treadmill? We explore the cultural roots, scientific mechanisms, recovery strategies, and real-life hacks to make heat and cold work for you.

• Why sauna helps with cardiovascular health
• What most people get wrong about cold plunging
• The hormone boost that makes sauna a cheat code
• How heat shock proteins support longevity
• Why ice baths might sabotage your muscle growth

Listen now and get one step closer to being 90% healthy.

Studies mentioned:

Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events

Throwing cold water on muscle growth: A systematic review with meta-analysis of the effects of postexercise cold water immersion on resistance training-induced hypertrophy

How do you raise an athlete who thrives—on and off the field?

In this episode, Don Moxley and Klaudia Balogh dive into the often overlooked but crucial topic of parenting athletes. From early exposure to sports, burnout, and over-specialization, to how mindset and love for the process shape long-term success, they unpack the most essential tools a parent needs.

You'll learn:

• Why 70% of kids quit sports by 15
• How to build resilience without pressure
• The importance of mindset over medals
• Why positive reinforcement always wins
• The truth about parental over-involvement

Whether you're raising a future Olympian or just want your kid to love movement, this is for you.

📚 Mentioned Resources:

• Mindset by Carol Dweck
• Presence by Amy Cuddy
• Flow by Mihaly Csikszentmihalyi
• The Talent Code by Daniel Coyle
• Bounce by Matthew Syed
• Don’s letter

💬 Leave a comment and let us know what resonated—or what you'd like us to explore next.

Are GLP-1 drugs like Ozempic and Wegovy the miracle weight loss solution we've all been waiting for… or is there more to the story? In this episode, Don and Klaudia break down the science behind GLP-1s, why they may not be the silver bullet you think, and the critical mistakes people make when using them.

➡️ We uncover:

• The real risks of muscle and bone density loss
• The gut-brain connection and GLP-1’s surprising role in addiction
• Why movement, strength training, and environment matter more than you think
• Our personal stories + tools that can help you use GLP-1s the right way

Did you know that 9 out of 10 Americans are metabolically unhealthy? That means their bodies struggle to efficiently turn food into energy—leading to insulin resistance, chronic fatigue, weight gain, and an increased risk of disease. But here’s the good news: YOU can take back control.In this episode, Klaudia Balogh and Don Moxley break down:- Why metabolic dysfunction is silently wrecking your health- The difference between food and food-like substances (hint: most of what’s in your pantry isn’t real food)- How insulin resistance develops—even in people who “look healthy”- The #1 mistake most people make that forces their body to store fat 24/7- Practical, science-backed steps to fix your metabolism—no crash diets requiredIf you struggle with energy crashes, stubborn fat, or sugar cravings, this episode is a must-listen. Your metabolism is the foundation of your health—let’s optimize it together.🎧 Hit play now! And remember to subscribe for more episodes on 1% shifts and changes that are simple, practical and pave the way for you to start feeling DAMN GOOD!

Did you know there are hidden costs of our modern comforts?

Most people focus on diet, exercise, and sleep for health. But what if I told you loneliness is just as deadly as smoking?

📊 The stats are shocking:

❌ 1 in 3 adults feel severely lonely—61% in young adults.

❌ Over 50% of Americans have no close friends.

❌ Loneliness raises the risk of heart disease, stroke, and depression.

💡 But here’s the good news: You can reverse this.

✅ Prioritize deep connections over surface-level ones.

✅ Reduce passive social media use & engage in real interactions.

✅ Take inspiration from Blue Zones, where social health is built-in.

Your body isn’t just shaped by what you eat—it’s shaped by who you connect with.

Takeaways

• Social health is as crucial as physical health.
• Modern conveniences can lead to social and emotional atrophy.
• Loneliness is an epidemic affecting many people today.
• Face-to-face interactions are vital for emotional well-being.
• Counseling can provide essential support for mental health.
• Depression can be triggered by poor social connections.
• Finding purpose can enhance overall well-being.
• Engaging in social activities can combat feelings of loneliness.
• Data-driven decisions can improve health outcomes.
• Taking small steps toward social connections can make a difference.