High Performance Longevity

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

High Performance Longevity episodes

September 25, 2025#228 20x Oxygen: How Hyperbaric Therapy Supercharges Healing & Longevity | Dr. Jason Sonners @HBOT USA
More therapies doesn't always mean better results.
Nick Urban & Dr. Jason Sonners break down why hyperbaric oxygen, CO2 tolerance, & antioxidant strategies only work when tailored to your goals, & how strategic adversity builds real healthspan
Meet our guest
Dr. Jason Sonners is a leading expert in hyperbaric oxygen therapy (HBOT), blending expertise in human biology, performance, regenerative medicine & chiropractic care. He authored the Amazon best-seller Oxygen Under Pressure & serves on the boards of the International Hyperbaric Association & the International Board of Undersea Medicine, where he trains doctors & technicians nationwide. Alongside his wife, he co-owns Core Therapies Family Wellness Center, NJ HBOT, PA HBOT & HBOT USA, providing clinics, education & certification in HBOT.
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Key takeaways
Hyperbaric chambers push extra oxygen into your blood, boosting healing, energy, & recovery in unique ways
Real benefits depend on the right combo of pressure, oxygen concentration, & regular sessions—not just one visit
It’s not about higher pressure, more oxygen, or longer time—personalizing the protocol is key for safe & effective outcomes
Big results require a series of frequent sessions One or two tries don’t create lasting changes for most conditions
Pairing hyperbaric sessions thoughtfully with hydrogen or ozone supercharges benefits—or creates risks if misused
Short controlled oxygen stress trains your body, triggering powerful antioxidant & repair systems for long term health
Managing both gases matters—carbon dioxide helps your body use oxygen more efficiently in the right context
Start with your specific goal, then build a targeted plan using hyperbaric & other biohacks for faster results
Exercise, diet, breathing practices, & mindset support basic health Gadgets & therapies work best on this solid base
Breathwork, cheaper clinics, & careful planning offer powerful hyperbaric benefits without buying a chamber
Episode highlights
0:00 Introduction
01:26 What Hyperbaric Oxygen Therapy really does
04:21 Jason Sonners’ journey with HBOT
07:13 How to design safe & effective protocols
13:15 Why oxygen can heal or harm
19:36 How to stack HBOT with other therapies
54:50 Practical tips for everyday oxygen health
Links
Watch it on YouTube: https://youtu.be/3eEapeuC6dw
Full episode show notes: outliyr.com/228
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Nick
1 hr 8 min
September 18, 2025#227 Somatic Intelligence: How The Nervous System Determines Your Success or Burnout | Sheridan Ruth
Think stress is just part of ambition?
Sheridan Ruth shows how fear, childhood patterns, and ignoring your body’s signals fuel exhaustion—and how somatic intelligence combined with nervous system regulation can bioharmonize your energy for meaningful, sustainable success.
Meet our guest
Sheridan Ruth is a bestselling author of Somatic Intelligence for Success & a Nervous System Specialist. She created Body Based Business®, a coaching model that merges somatic tools, nervous system wisdom & business strategy to help clients reduce burnout, build confidence & grow sustainable businesses. Her mission is to empower entrepreneurs to create cultural change with resilience & creativity.
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Key takeaways
Many people secretly fear success because of judgment, outgrowing friends, or being overly visible
Tuning into your body’s yes/no cues guides decisions & avoids self sabotage & burnout
We learn to ignore gut feelings for social acceptance, but unlearning this helps us thrive as adults
Doing energy boosting activities actually depletes us if we’re not aligned internally with our actions
Untangling subconscious fears & beliefs gives clarity, calm, & more energy for big goals
Top performers succeed by trusting their gut even when facts look different after building self awareness
Trying to rationalize away internal conflict uses energy & doesn’t resolve root causes of tension
Recognizing & sharing shame with safe people helps us move through guilt or feelings of not being enough
Checking in with yourself throughout the day builds body awareness & helps spot patterns that need attention
Knowing exactly what you want & why directs your energy & aligns your nervous system with success
Episode highlights
0:00 Introduction
01:02 Why success & stress feel connected
04:10 What somatic intelligence really means
5:26 How to tune into your body’s signals
08:29 Patterns that drive burnout & overwork
26:56 Practical somatic tools for everyday life
54:02 Relationships & resources for lasting change
Links
Watch it on YouTube: https://youtu.be/8-qXuAC1_ec
Full episode show notes: outliyr.com/227
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Nick
1 hr 5 min
September 11, 2025#226 Healing Trauma & Boosting Longevity Through Nervous System Health | Mitch Webb
Ever wonder why healthy habits don’t always stick?
Mitch Webb explains how trauma, chronic stress, and early life patterns keep your body in survival mode, and how nervous system regulation helps you finally benefit from biohacks and lifestyle upgrades.
Meet our guest
Mitch Webb is a health coach & nervous system expert who helps clients heal from the inside out, addressing gut issues, anxiety, autoimmune symptoms, fatigue, burnout & other chronic conditions. He combines functional health principles with trauma-informed, body-based practices to create sustainable results tailored to each individual. Through his work, Mitch guides people back to feeling like themselves again.
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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
Being busy or stressed is not the same as being successful or healthy Society often mixes these up
Burnout usually sneaks up slowly Small repeated trades in self care for work lead to long term problems
We get hooked on stress & adrenaline, similar to an addiction, especially when we link it to our identity
Ignoring recovery leads to lower creativity & productivity Recovery is as important as hard work for true performance
Chronic stress causes changes in the brain like thinning of the prefrontal cortex & shrinking hippocampus which harms memory & decision making
Changes like more coffee, poor eating, snapping at loved ones, & losing motivation are early symptoms of burnout
Our work, stresses, & environment lead to misdiagnosed issues like depression when the real issue is burnout
Work is as addictive as drugs, causing harmful behavior patterns & hurting relationships if left unchecked
The subconscious mind carries stories & beliefs from childhood that shape our habits—even sabotaging sleep & health
Clinical hypnotherapy helps access & change subconscious patterns, enabling lasting recovery from burnout & related issues
Episode highlights
0:00 Introduction
8:07 Why your nervous system runs your health
13:38 Spot dysregulation before it becomes disease
34:55 Reframe symptoms to accelerate healing
47:44 Build capacity then do the deeper work
53:47 Low-effort practices that regulate daily
1:06:42 Your first steps this week
Links
Watch it on YouTube: youtube.com/watch?v=0uMzElpRjQU
Full episode show notes: outliyr.com/226
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Nick
1 hr 9 min
September 04, 2025#225 Beat Burnout & Stress with Clinical Hypnotherapy | @Charlene Gisele
Ever feel like stress has become your default setting?
Charlene Gisele shares how hustle culture fuels burnout and how clinical hypnotherapy can reset your nervous system, restore energy, and help you reclaim balance.
Meet our guest
Charlène Gisèle is a former Big Law litigator turned High-Performance Coach & founder of the Charlène Gisèle® Coaching method. She helps high-achieving professionals prevent & recover from burnout without sacrificing their careers. Her recovery-focused approach has been featured in major publications & sought after by leading organizations worldwide.
Thank you to our partners
Outliyr Biohacker’s Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear
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
Being busy or stressed is not the same as being successful or healthy Society often mixes these up
Burnout usually sneaks up slowly Small repeated trades in self care for work lead to long term problems
We get hooked on stress & adrenaline, similar to an addiction, especially when we link it to our identity
Ignoring recovery leads to lower creativity & productivity Recovery is as important as hard work for true performance
Chronic stress causes changes in the brain like thinning of the prefrontal cortex & shrinking hippocampus which harms memory & decision making
Changes like more coffee, poor eating, snapping at loved ones, & losing motivation are early symptoms of burnout
Our work, stresses, & environment lead to misdiagnosed issues like depression when the real issue is burnout
Work is as addictive as drugs, causing harmful behavior patterns & hurting relationships if left unchecked
The subconscious mind carries stories & beliefs from childhood that shape our habits—even sabotaging sleep & health
Clinical hypnotherapy helps access & change subconscious patterns, enabling lasting recovery from burnout & related issues
Episode highlights
1:20 Why busyness & stress are not successes
6:40 How stress turns into burnout
7:19 Signs you’re trading health for work
9:31 What burnout does to your brain & body
33:10 How to recover & reprogram your mind
1:02:45 Lasting recovery & setting boundaries
Links
Watch it on YouTube: https://youtu.be/qpR66b05KDw
Full episode show notes: outliyr.com/225
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Nick
1 hr 6 min
August 28, 2025#224 10X Your Longevity Strategy With Smart Simplicity (Anti-Optimization Approach) | Blair @ Buck Institute
Could saying no actually be your best longevity strategy?
Blair LaCorte reveals why avoiding over-optimization and focusing on system biology, compassion, and purpose instead leads to deep BioHarmony and lasting vitality.
Meet our guest
Blair LaCorte is a dynamic business executive whose career spans entertainment, aviation, AI, technology, aerospace, consulting, investing & military logistics. He has held CEO & C-level roles at leading companies like PRG, XOJET/Vista, TPG, Autodesk & Oracle, while also taking startups such as AEye Technologies & VerticalNet to IPO. Currently an astronaut-in-training with Virgin Galactic & Vice Chairman of the Buck Institute, Blair continues to drive innovation, growth & global impact.
Thank you to our partners
Outliyr Biohacker’s Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear
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
Tech is for control, not a cure all Forgetting biology leads to problems, not progress
Over optimizing health with gadgets causes new problems Step back & look at the whole picture
Scientific knowledge & personal belief both affect your biology & well being more than most realize
Staying healthy is better than only reacting to sickness Small daily choices matter more than silver bullets
Focus on what works for you Test, observe, & stick with what fits your life & makes you feel good
Relationships lower stress & boost your immune system Loneliness is a major health risk at any age
Some stress helps growth Chronic unbroken stress harms your body Find ways to activate & calm yourself
Knowing health tips isn’t enough Build habits you enjoy, ideally with friends or community support, for lasting results
No two people are alike Track your own changes & work out routines & diets that fit you specifically
Modern testing makes it easier to spot issues early Keep personal health records to track your biomarkers over time
Episode highlights
04:19 Why Technology Alone Won’t Save Your Health
21:17 The Real Framework for Habit Change That Works
28:50 What Truly Multiplies Healthspan Results
36:44 Practical Ways to Strengthen Connection & Reduce Stress
46:28 How to Personalize Health in a Complex World
Links
Watch it on YouTube: https://youtu.be/U2QuhPEugq4
Full episode show notes: outliyr.com/223
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Nick
1 hr 13 min
August 21, 2025#223 Easy Cognitive Habits to Upgrade Focus, Memory & Processing Speed | Bill Mckenna @ Cognomovement
Ever feel mentally foggy even after resting?
Bill McKenna of Cognitive Movement shares simple eye movements, spinning, and body-awareness exercises that bioharmonize your brain, sharpen focus, and boost decision-making, without drugs or endless study sessions.
Meet our guest
Bill’s journey from high-thrill pursuits to spiritual exploration led him to develop a method for lasting transformation. After a near-death experience, he immersed himself in the mind-body connection & co-created Cognomovement with Liz. His work blends resilience, insight & a passion for helping others unlock their potential.
Thank you to our partners
Outliyr Biohacker’s Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear
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
Holding your device at eye level supports happier brain chemicals & reduces sadness linked to looking down
Time spent looking down at phones closely matches rising rates of depression & anxiety, especially in teens
Where you move your eyes activates different brain areas—looking up sparks creativity, down triggers sadness
Moving your eyes through certain positions acts like a workout for your mind, boosting different aspects of IQ
Simple movements like spinning in a chair stimulate your brain’s processing speed, attention, & working memory
Open peripheral vision improves mood, awareness, & reduces conflict in relationships & daily life
Physical & emotional injuries show up the same way in brain scans & block certain mental functions
Even just a few minutes of the right brain exercises daily create lasting improvements in focus & cognitive ability
Children’s instinct to spin, run, & use their vision in different ways helps their brains develop properly
Walking labyrinths or figure eights balances brain hemispheres, inspires new ideas, & solves tough problems
Episode highlights
02:13 How Eye Position & Movement Influence Brain Function
20:39 Brain-Boosting Exercises You Can Do Anywhere
30:10 How to Identify & Correct Brain Weaknesses
41:51 Real-Life Results From Cognitive Movement
3:17 How to Start & Keep Progressing
Links
Watch it on YouTube: https://youtu.be/oTWWugDMntw
Full episode show notes: outliyr.com/223
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Nick
1 hr 20 min
August 14, 2025#222 How Gut Bacteria Control Your Brain, Hormones & Immune System (& What to Do About It) | Dr. Vincent Pedre @ Happy Gut
Think your gut health only affects digestion?
From fermented foods and targeted probiotics to peptides like BPC-157, Dr. Vincent Pedre shares practical ways to rebuild microbiome balance and boost overall performance.
Meet our guest
Dr. Vincent Pedre is the Medical Director of Pedre Integrative Health & CEO of Happy Gut Life, with over 25 years of clinical experience as a Functional Medicine-certified practitioner & gut biohacker. He’s the bestselling author of Happy Gut & he GutSMART Protocol, a 14-day personalized gut-healing plan. His latest creation, Happy Gut Coffee, is a clean, toxin-free brew that supports gut health & boosts energy from the first sip.
Thank you to our partners
Outliyr Biohacker’s Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear
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
Antibiotics in childhood cause long-term gut problems. Fixing your gut requires targeted effort, no matter when the damage began
Certain gut infections like E. coli trigger autoimmune responses, leading to chronic gut issues like IBS & leaky gut
Taking multi-strain probiotics while on antibiotics helps your gut recover faster than waiting until after the antibiotics
Regularly eating fermented foods strengthens the immune system, reduces inflammatory markers, & boosts gut microbiome diversity
Short-term carnivore diets help people with severe bloating, SIBO, or trouble digesting vegetables, giving their gut a break
Reintroduce vegetables slowly, beginning with fermented ones—they’re easier to digest & support rebuilding your gut flora
Oral peptides like BPC157 & lorazatide repair tight junctions, reduce food sensitivities, & speed up gut healing
Many chronic health issues trace back to hidden parasites, even if you don’t have gut symptoms Proper testing is key
Short chain fatty acid butyrate made by gut bacteria heals the colon, reduces inflammation, & helps the brain
Choose organic, mold-free coffee to protect your gut from pesticides, mycotoxins, & microplastics while getting gut-healthy polyphenols
Episode highlights
01:21 How Antibiotics Damage the Gut
10:04 How to Restore Your Gut After Taking Antibiotics
18:11 Safely Reintroducing Foods & Fermented Products for Gut Healing
26:03 Dr. Pedre’s CARE Gut Healing System
35:46 The Connection Between Gut Health & Mitochondria
Links
Watch it on YouTube: https://youtu.be/m5lvpsituus
Full episode show notes: outliyr.com/222
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Nick
1 hr 14 min
August 07, 2025#221 Decode 1,700 Biomarkers & Disease Risk 10 Years Early With 1 Drop of Blood (TruHealth Test) | Ryan Smith @ TruDiagnostic
Standard blood tests barely scratch the surface.
Ryan Smith shares how TruDiagnostic’s TruAge & TruHealth tests use over 1,700 biomarkers from just a drop of blood to measure biological age, hormone health, immunity & more. Go beyond standard labs & start bioharmonizing with cutting-edge precision so you can make decisions that actually impact how you feel & age.
Meet our guest
Ryan Smith studied Biochemistry at Transylvania University before founding Tailor Made Compounding, which became one of the fastest-growing healthcare companies in the U.S. After exiting in 2020, he launched several ventures, including TruDiagnostic, a CLIA-certified lab specializing in methylation-based diagnostics for longevity & preventive health.
TruDiagnostic leads the field with one of the largest private epigenetic databases, over 13,000 patients, & active participation in 30+ clinical research studies. Ryan remains a key figure in advancing functional medicine through innovative health data solutions.
Thank you to our partners
Outliyr Biohacker’s Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear
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
Biological age gives a clearer picture of health risk than birthdate by showing how your body is actually aging
Lifestyle basics like exercise, clean eating, stress reduction & social connection remain top tools for aging well
Some biological age tests are more reliable thanks to stronger prediction power & actionable results
Longevity interventions can now be ranked using technology that tracks measurable improvements over time
Leading tests don’t just score your age but give clear next steps to improve healthspan & lifespan
DNA methylation data offers biomarker proxies that sometimes outperform traditional blood tests
Methylation-based tests bring better precision & consistency than standard lab results affected by daily shifts
Immune system strength plays a major role in aging by influencing inflammation & clearing damaged cells
Supplement & lifestyle tracking tools now show whether specific changes are actually improving key health markers
TruAge tests work well for most while biohackers may benefit more from deeper panels like the TruHealth test
Episode Highlights
3:29 What Biological Age Really Tells You
10:12 Inside TruDiagnostic’s Testing Framework
11:39 Key Lifestyle & Supplement Insights from the Data
15:10 How to Interpret Your Report & Take Action
30:12 Understanding Your Immune & Metabolic Health
45:29 Practical Application & Future of Epigenetic Testing
Links
Watch it on YouTube: https://youtu.be/MykPl4fZ3Sc
Full episode show notes: outliyr.com/221
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Nick
1 hr 3 min
August 05, 20257 Simple Ways to Cut EMF Exposure by 90% | Nick Urban @ Outliyr
Nick Urban dives solo into the world of EMFs. He breaks down EMF basics, health risks like oxidative stress and DNA damage, the difference between native and non-native EMFs, and practical tactics for shielding, distancing, and harmonizing your environment.
Learn what actually works, why smart appliances matter, and how distance can protect your healthspan.
Meet our guest
Nick Urban is a biohacker, athlete, and founder of Outliyr.com, as well as the host of the *Mind Body Peak Performance* podcast. A certified Chek Practitioner, Personal Trainer, and Performance Health Coach, he bridges the gap between ancient medical systems like Ayurveda & Traditional Chinese Medicine and cutting-edge modern science.
Nick is dedicated to distilling the wisdom of the world’s top performers into practical strategies, helping others transition from merely surviving to truly thriving.
Thank you to our partners
Outliyr Biohacker’s Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear
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
EMFs are invisible frequencies surrounding us with different sources like power lines & WiFi
There are four main EMF types including extremely low frequencies, magnetic fields, radio frequencies & dirty electricity
EMFs may increase oxidative stress & free radicals which could affect DNA & drain your body’s repair resources
EMFs may disrupt ion channels, interfere with cell membranes & overstimulate cells adding stress to the nervous system
EMFs might weaken your body’s barriers like the blood-brain barrier letting harmful substances pass through
Exposure may reduce mitochondrial output making your cells generate less energy from the same fuel
Most EMF regulations focus only on heat effects while many biological impacts happen without any heating
Bedrooms are critical areas for EMF reduction since your body restores & heals during sleep
Reduce EMF exposure by removing sources, increasing distance, using airplane mode, skipping smart devices & building small daily habits
Support internal defenses with nutrients like magnesium & vitamin C while using shielding tools as added layers of protection
Links
Watch it on YouTube: https://youtu.be/aGJOm6PTQFY
Resources Mentioned
Article: EMF Radiation Protection: Best Devices, Companies, & Tips
Article: Potent Ways to Boost NAD+ Naturally (Without NMN or NR)
Book: The Non-Tinfoil Hat Guide to EMF
Book: EMF by Dr. Mercola
Gear: Ultrahuman Ring (URBAN10 for 10% off)
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23 min
July 31, 2025#220 5 Longevity Drivers That Actually Increase Lifespan by 500% | Dr. Zain Hakeem @ River Rock Medical
Think more data means better health?
Dr. Zain Hakeem challenges the obsession with endless biomarkers & breaks longevity down to its core drivers. You’ll see how effect size, simplicity, consistency, beat the latest trends & how to bioharmonize your lifestyle around what truly works.
Meet our guest
Dr. Hakeem is a dual board-certified physician in Internal Medicine & Pediatrics, with a background in philosophy from LSU & a medical degree from Texas College of Osteopathy. He practices both primary & hospital medicine, blending acute care insight with preventative strategies.
He’s the creator of the Rx-Bayes app, which helps doctors interpret diagnostic accuracy through a statistical lens. On his YouTube channel, he breaks down health misinformation, explores true longevity optimization, & discusses why meaning is essential to living well.
Thank you to our partners
Outliyr Biohacker’s Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear
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
Focus on five key drivers like VO2 max, strength, social connections, not smoking & blood pressure instead of chasing 100+ biomarkers
Prioritize interventions with the biggest impact on lifespan rather than spending energy on minor or unproven strategies
Avoid mistaking correlation for causation by digging deeper into the real reasons behind trends
Recognize that the number of social interactions directly influences mortality risk & shouldn’t be overlooked
Improve VO2 max & strength through exercise to dramatically cut mortality risk even with simple changes
Avoid Goodhart’s Law by targeting true overall strength instead of isolated metrics like grip strength
Choose practices with real effects backed by evidence rather than wasting time chasing small wins
Optimize both quantity & quality of life by aiming to enjoy more years not just add them
Understand that both too much & too little sleep carry risks while exercise may be more influential than sleep alone
Rely on interventions supported by strong human evidence like clinical trials & Bradford Hill criteria
Episode Highlights
3:36 5 Longevity Drivers That Matter Most
10:07 What the Research Gets Wrong
25:19 VO2 Max, Strength & Social Health Deep Dive
40:02 Exercise, Adaptation & Anti-Fragility
47:18 The Limits of Stacking & Testing
1:08:21 Redefining Longevity, Sleep & What Really Matters

Links
Watch it on YouTube: https://youtu.be/YhcdonAJm8M
Full episode show notes: outliyr.com/220
Connect with Nick on social media
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Nick
1 hr 14 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…