High Performance Longevity

By Nick Urban | Longevity, Biohacking, & PerformanceScience Health & Fitness Education Self-Improvement Life Sciences

High Performance Longevity episodes

August 27#275 Why "Normal" Bloodwork Misses Years of Aging Cellular Drift & Multi-Omics Testing | Dr. Adrijana Kekic @futurome
Your annual physical came back "normal," so why do you still feel foggy, tired, and stuck? Dr. Adrijana Kekic says your biology has probably been drifting for years before any standard test notices.
Former Mayo Clinic pharmacogenomics specialist and Futurome founder Dr. Adrijana Kekic reveals what a standard 30 to 100 marker panel misses, how multi-omics testing catches metabolic drift early, and why women age differently after 40. After a preventable pulmonary embolism nearly killed her, she rebuilt her own health and now maps cellular aging for people who look fine on paper.
Meet our guest
Dr. Adrijana Kekic is a pharmacist and nutritionist trained in genetics, one of the first pharmacogenomics clinical specialists at Mayo Clinic and winner of its 2023 Innovation Award. She founded Futurome, a precision health intelligence company that reads thousands of biomarkers to map cellular aging, with a special focus on female biology.
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Key takeaways
Standard panels lean on late markers; fasting insulin and HOMA-IR flag metabolic trouble years earlier.
Multi-omics testing reads thousands of markers across genomics, proteomics, metabolomics, and microbiome.
Cellular aging spikes around 40 and 60, the windows where personalization pays off most.
The highest mitochondrial density in women sits in the ovaries; decline can surface there before any blood test.
Perimenopause is estrogen swinging up and down, not just falling; it hides on standard labs.
Women make about 50% less gut serotonin than men, so fasting protocols should differ by sex.
Foundation first: sleep, magnesium, vitamin D, movement, and a CGM before advanced interventions.
Episode highlights
0:00 Normal labs, hidden aging
6:09 What standard bloodwork misses
18:24 The two aging cliffs at 40 & 60
25:33 The perimenopause you don't notice
30:27 The ICU wake-up call
40:40 Foundation before shiny objects
46:18 Why men & women differ
Links
Watch it on YouTube: https://youtu.be/1P-vuKmzvtw
Full episode show notes: https://outliyr.com/275
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Nick
1 hr 1 min
August 20#274 From Diabetic to Off All Meds: The One Nutrient That Reverses Type 2 Diabetes | Christ Reade @Beating Diabetes
Can you reverse type 2 diabetes without drugs?
Chris Reade did, and it came down to one nutrient most people never think about.
He took his A1C from a diabetic 9.3 back to normal, no medication, no extreme dieting. In this episode he breaks down the soluble-fiber approach and the simple habits that made it stick for almost a decade.
Meet our guest
Chris Reade is a former software CEO with no medical background who reversed his own type 2 diabetes after an accidental blood test caught his blood sugar sky-high. He now shares a science-first, practical plan built on soluble fiber, walking, sleep, and stress control in his book Beating Diabetes.
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Key takeaways
Soluble fiber (edamame, chickpeas, beans, broccoli, oats) slows digestion and blunts glucose spikes.
Starting a meal with edamame keeps blood sugar flat and curbs your appetite.
Chris dropped nearly 25 pounds in 6 months with no portion control.
A short post-meal walk lowers blood sugar as much as a supplement.
Berberine matched metformin for him; cinnamon and apple cider vinegar were busts.
1 gram of visceral fat on the pancreas can trigger type 2 diabetes, and losing it can reverse it.
Use a CGM short-term to learn, then avoid the long-term analysis paralysis.

Episode highlights
0:00 The accidental blood test
4:06 The one nutrient: soluble fiber
6:09 Edamame before sushi
21:24 Berberine vs cinnamon
7:44 The post-meal walk
43:35 One gram of fat
49:24 Where to find Chris
Links
Watch it on YouTube: https://youtu.be/LRT8c3T09Ko
Full episode show notes: https://outliyr.com/274
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Nick
52 min
August 13#273 Why Your Dog's Lifespan Dropped from 17 to 10 Years, & How Food Fixes It | Dr. Judy Morgan
Why does the average dog now live 7 fewer years than one did in the 1970s? Holistic veterinarian Dr. Judy Morgan says the answer is sitting in the food bowl, and it's fixable.
With 36 years in practice and a base in traditional Chinese veterinary medicine, Dr. Judy Morgan explains how food became the foundation of her work, why dry kibble fails dogs and cats, and the simple whole foods that add years of healthy life. This is a rare episode on how pet health and human health mirror each other.
Meet our guest
Dr. Judy Morgan (DVM, CVA, CVCP, CVFT) is an integrative veterinarian, acupuncturist, chiropractor, food therapist, and best-selling author with more than 40 years in animal health. Named IAOTP Holistic Veterinarian of the Decade for 2024, she runs Dr. Judy Morgan's Naturally Healthy Pets, helping pet parents worldwide heal with food and natural therapies instead of defaulting to chemicals and processed food.
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Key takeaways
The average medium-sized dog's lifespan fell from 17 years to about 10, which Dr. Morgan considers reversible.
Dry kibble is capped near 30% meat and can be 50 to 60% carbohydrates, which pets do not require.
Roughly 40% of pet-food ingredients are upcycled byproducts, and unnamed "meat meal" can be any species.
Pets test 10 to 25 times higher than their owners for cancer-linked household chemicals.
Low phosphorus and high moisture matter far more than restricting protein in kidney disease.
Cheap whole-food toppers like sardines, eggs, blueberries, and pumpkin make a real difference.
Delaying spay or neuter protects joints, hormones, and longevity in large breeds.

Episode highlights
00:00 The dog healed by food, and the owners who lost 200 pounds
06:37 Why moisture matters more than the bag admits
26:53 What really goes into "meat meal"
32:29 Pets need zero carbohydrates
42:12 Lifespan 17 to 10, and why it's reversible
44:45 The cheap whole foods to add today
59:04 The spay and neuter timing rethink
Links
Watch it on YouTube: https://youtu.be/mU0sdbXCj3s
Full episode show notes: https://outliyr.com/273
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Nick
1 hr 14 min
August 08 Bite: How Random Acts Of Kindness Calms Your Parasympathetic Nervous System
Performing random acts of kindness can calm your parasympathetic nervous system and improve overall longevity.
Full episode: https://outliyr.com/podcast/nervous-system-connection-longevity-framework-blair-lacorte
17 min
August 06#272 Neuroinflammation: Why Your Brain Is "On Fire" & How to Put It Out | Dr. Jaquel Patterson
What if your brain fog, anxiety, and memory lapses all trace back to one thing: an inflamed brain?
Naturopathic physician Dr. Jaquel Patterson, ND, MBA joins Nick Urban to explain neuroinflammation in plain language and map the root causes behind it. With 16 years of clinical experience in Lyme disease, autoimmune conditions, and integrative psychiatry, she connects the gut, hormones, chronic infections, and environmental toxins to the same inflammatory loop, and lays out how to calm it naturally.
Meet our guest
Dr. Jaquel Patterson is an internationally recognized naturopathic physician, three-time Amazon bestselling author, and founder and CEO of Fairfield Family Health, a multidisciplinary practice in Connecticut with 9 doctors offering telemedicine nationwide. She has a TEDx talk on root-cause medicine coming soon.
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FREE Outliyr Nootropics Mini-Course: gain mental clarity, energy, motivation, and focus
Key takeaways
Neuroinflammation shows up as brain fog, poor focus, memory lapses, and mood swings, an inflamed brain "on fire"
The blood-brain barrier keeps out about 98% of solutes until chronic inflammation breaks it down
About 90% of your serotonin is made in the gut, linking gut health directly to mood and cognition
Deep sleep runs the brain's lymphatic clean-out, and sauna lowers CRP and IL-6
A standard CBC can miss iron deficiency for 3 to 6 months
Curcumin downregulates IL-6, and phosphatidylserine lowers cortisol while sharpening focus
Small, consistent micro-moments beat dramatic overhauls that never stick

Episode highlights
01:09 The "brain on fire" explanation
02:30 Microglia as your brain's garbage men
11:51 Leaky gut, leaky brain
17:13 Sleep and sauna to lower inflammation
27:58 The iron test most doctors skip
48:31 Curcumin for mood and IL-6
57:02 The cheapest thing you can do for your brain
Links
Watch it on YouTube: https://youtu.be/yWFYfc80Q1U
Full episode show notes: https://outliyr.com/272
Connect with Nick on social media
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Nick
1 hr 3 min
July 31 Bite: What a 2x National Champion Actually Takes to Run 100 Miles
Ultramarathon champion Anthony Kunkel gets candid about the performance aids he actually uses, and why he cycles them seasonally.
Full episode: https://outliyr.com/183
19 min
July 30#271 How She Walked Off 3 Seizure Medications With Food and Stayed Seizure-Free for 40 Years | Karen "Zuzu" Armes
What if the condition you've been managing for years is actually a deficiency nobody tested you for?
Karen "Zuzu" Armes had her first seizure around age five. By 21 she was on three medications and carrying a bell to warn people when the next one was coming. Then she got pregnant, refused to expose her daughter to those drugs, and used food to taper off all three. She has been seizure-free for close to 40 years, and she now teaches what she learned to more than 45,000 people worldwide.
Meet our guest
Karen "ZuZu" Ziemer Armes is a holistic health educator, author, and speaker who co-founded Holistic Health Educators and Lilly Fields Retreat Center. She reversed her own epilepsy, scoliosis, and arthritis through holistic strategies, has delivered more than 2,500 seminars, and written four health books. Her work focuses on gut and cellular healing, sustainable energy, and integrative longevity. She describes herself as a kitchen hacker rather than a biohacker.
Thank you to our partners
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Latest Summits, Conferences, Masterclasses, and Health Optimization Events: join me at the top events around the world
FREE Outliyr Nootropics Mini-Course: gain mental clarity, energy, motivation, and focus
Key takeaways
Most seizure activity traces back to a GABA deficiency, not an unexplained neurological disorder
GABA is made primarily in the digestive system, and requires both an adequate pH and a diverse microbiome
You carry 70 to 90 trillion bacteria, and Armes puts the beneficial share above 95%
Your body cannot break down fiber at all, so the diversity of plant fibers matters more than the total amount
Amino acids build proteins and proteins build enzymes, meaning one missing amino acid halts everything downstream
Minerals are the single category the body cannot manufacture, which is why she covers them first
Biofeedback units range from about $149 a month to $30,000, but the practitioner reading them matters more than the hardware
Dietary change shows in the bloodstream within three days, though clearing dairy and gluten from the cells takes about three months
Episode highlights
02:21 The GABA discovery that ended 3 medications
05:53 The hand sanitizer problem nobody talks about
14:17 Your body's pharmaceutical factory
20:21 Why "fortified" on a label is a red flag
29:16 What biofeedback actually is
42:07 The 4 changes that cost nothing
59:04 The food and emotion frequency chart
Links
Watch it on YouTube: https://youtu.be/V-MgexRjb5c
Full episode show notes: https://outliyr.com/271
Connect with Nick on social media
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Nick
1 hr 14 min
July 23#270 Light Is Information, Not Just Illumination: How Your Light Environment Controls Energy, Sleep & Longevity | Roudy Nassif @Vivarays
What if the reason you feel tired, foggy, and wired, despite eating clean and training hard, is the light you're sitting under right now?
Engineer and VivaRays founder Roudy Nassif explains why light is information, not just illumination, and how your light environment quietly controls energy, sleep, mood, and longevity. He shares the science of human photosynthesis, melatonin as the body's strongest antioxidant, why blue light isn't the villain, and the exact protocol he used to reverse his own ADHD, depression, and chronic fatigue.
Meet our guest
Roudy Nassif is an engineer, light expert, and founder of VivaRays, the company behind the world's first circadian glasses. He has taught thousands of practitioners and doctors how light shapes health, on a mission to help more than one million people live in rhythm with nature's light and dark cycles. After clawing out of rock bottom by changing his light environment, he spent eight years studying the science of light and darkness.
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Latest Summits, Conferences, Masterclasses, and Health Optimization Events: join me at the top events around the world
FREE Outliyr Nootropics Mini-Course: gain mental clarity, energy, motivation, and focus
Key takeaways
Roughly 90% of chronic disease starts in mitochondria degraded by artificial light (Dr. Douglas Wallace)
Only about a third of your energy comes from food; sunlight drives another large share
Certain light frequencies make digestive enzymes up to 500% more effective at nutrient absorption
Melanin splits water with UV to produce molecular hydrogen, a powerful antioxidant
New melanin takes four to five weeks to build, so start UV at two minutes and go slow
Chemical sunscreens are phototoxic; shade, hats, and clothing protect better
Blue light is not bad; harmonize the 455 nm LED spike by day and block it only at night
A narrow-band red light panel is a grain of sand next to the sunlight ocean
Episode highlights
01:48 Light is information, not illumination
06:07 One third food, one third sunlight
10:29 Roudy's rock bottom and the Quebec farm
24:17 Melanin, water splitting, and molecular hydrogen
39:34 The truth about chemical sunscreen
1:03:29 The blue-blocking glasses scam
1:11:37 Building the ideal evening light environment

Links
Watch it on YouTube: https://youtu.be/azx0nbCr2rM
Full episode show notes: https://outliyr.com/270
Connect with Nick on social media
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Nick
1 hr 24 min
July 16#269 How to Choose Supplements Like a Pro: Tiers, Jobs, Label Red Flags & the One Phrase That Changes How You Buy | Nick Urban @Outliyr
What if your "normal" blood test is hiding a real deficiency? In this solo episode, Nick Urban reveals how your body defends its blood first, so the reserves behind it can quietly drain while the number looks perfect.
Nick Urban, founder of Outliyr, bioharmonizer, and performance coach, breaks down the exact filters he uses to decide what earns a spot in his supplement stack: reading a label like a manufacturer, sorting every supplement by tier and job, and testing what actually works for you.
Meet the host
Nick is the founder of Outliyr and host of the High Performance Longevity podcast. A bioharmonizer and performance coach, he blends modern science with ancestral wisdom to decode what actually moves the needle on energy, healthspan, and performance.
Thank you to our partners
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Ultimate Health Optimization Deals: a database of of all the current best biohacking deals on technology, supplements, systems and more
Latest Summits, Conferences, Masterclasses, and Health Optimization Events: join me at the top events around the world
FREE Outliyr Nootropics Mini-Course: gain mental clarity, energy, motivation, and focus
Key takeaways
Blood is the last place most deficiencies show because the body defends it first
Only 0.33% of your body's magnesium sits in blood serum
Iron absorbs about twice as well every other day because one dose blunts the next by ~40%
Magnesium oxide is about 4% absorbed; look for glycinate, malate, taurate, or citrate
In a proprietary blend, the ingredient printed last is the smallest amount
The FDA tested 46 supplements from Amazon and eBay and all 46 had undeclared drugs
A one-time genetic test can show how you'll respond to supplements and peptides
Episode highlights
02:01 Why "normal" bloodwork can mislead you
03:52 Magnesium: you measured a puddle, not the reservoir
06:53 Goodhart's Law for your health
08:36 The 3 tiers: essential, conditionally essential, non-essential
10:07 The 4 jobs every supplement does
14:25 Reading a label like a manufacturer
17:19 Proprietary blends & pixie dusting
22:25 The 7-question context lens
25:10 Build your stack for free with Outliyr

Links
Watch it on YouTube: https://youtu.be/8UC1VSAtzjg
Full episode show notes: https://outliyr.com/269
Connect with Nick on social media
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Nick
28 min
July 09#268 Herbal Medicine vs Pharmaceuticals: What Actually Works? | Dr. Robert Beltran @recomnd Nutrition
What if the pills in your medicine cabinet are the problem, not the fix?
Dr. Robert Beltran was a triple board-certified surgeon and pharmacist for 30 years. Then a 2014 accident left him dependent on OxyContin. A five-herb blend from an Asian market cleared his brain fog in three weeks and got him off opioids, launching a decade of formulating plant-based supplements at recomnd Nutrition.
Meet our guest
Dr. Robert Beltran (MD, PharmD, FACS) is a retired ENT and cosmetic surgeon and the CEO and Chief Formulator of recomnd Nutrition. At 73, he blends a pharmacist's rigor with a decade of clinical work on herbal formulas for cognition, stress, and sexual wellness.
Thank you to our partners
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Ultimate Health Optimization Deals: a database of of all the current best biohacking deals on technology, supplements, systems and more
Latest Summits, Conferences, Masterclasses, and Health Optimization Events: join me at the top events around the world
FREE Outliyr Nootropics Mini-Course: gain mental clarity, energy, motivation, and focus
Key takeaways
A 2024 DNA barcoding study found 60% of shelf supplements don't match their label
At least half of market supplements show no measurable benefit
No clinical study has shown an obvious anti-aging benefit from NAD, per Beltran
Herbs like tongkat ali and maca raise the body's own testosterone without replacing it
70% of men on testosterone therapy over 12-18 months develop side effects
Antidepressants, sedatives, and sleep aids account for 60,000 deaths a year
Fix exercise, diet, and stress before reaching for any supplement
Episode highlights
01:53 The accident and the opioid trap
04:43 The five-herb blend that changed everything
07:01 What extract ratios really mean
18:31 The case against NAD
28:26 Herbs that raise testosterone naturally
30:55 The testosterone therapy risks clinics bury
49:15 The 60,000-death problem
53:26 Three desert-island ingredients
01:01:22 What to fix before any supplement

Links
Watch it on YouTube:
Full episode show notes: https://outliyr.com/268
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Nick
1 hr 7 min

About High Performance Longevity

From the publisher's feed

High Performance Longevity is the show for folks dedicated to maximizing their overall quality of life. I am your host Nick Urban and I’m bringing you the best minds handpicked from cognitive…