High Performance Longevity

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

High Performance Longevity episodes

July 24, 2025#219 The 'To Die List' vs The 'To Do List': Proven Identity Habits to Boost Longevity | Karen Salmansohn @ Your To Die For Life
How many meaningful months do you actually have left?
Karen Salmansohn confronts the fear of death head-on & shows how it can fuel joy, growth & focus. This conversation covers mortality-based mindset shifts, bioharmonizing daily routines, & creating identity habits that connect your actions to your deeper purpose.
Meet our guest
Karen Salmansohn is a best-selling author & Behavioral Change Expert known for blending psychology, neuroscience & bold humor to help people live with greater intention. With over two million books & courses sold, she’s the founder of NotSalmon.com, a personal development hub with 1.5 million followers, and has appeared on Oprah & in Psychology Today.
Her unique background in advertising & design fuels her witty, research-backed content, including bestsellers like How to Be Happy, Dammit. Karen empowers others to break free from autopilot & create more purposeful, fulfilling lives.

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Key takeaways
Stop living on autopilot by focusing on presence over just going through the motions
Use mortality awareness to fuel urgent positive action instead of fear or paralysis
Make decisions through the lens of your future self to avoid regret later
Write your eulogy now to clarify what truly matters & aim for meaningful goals
Replace your to-do list with a to-die-for list filled with lasting experiences & deep relationships
Anchor daily habits to core values since identity creates lasting behavior change
Bridge the gap between your current self & eulogy self with intentional daily actions
Use tools like marble jars & life maps to make time visible & inspire better choices
Apply the greater-than sign to choose long-term fulfillment over short-term comfort
Swap bad habits with better stories & behaviors that support who you want to become
Episode Highlights
04:01 Living a “To Die For Life” With Intention
06:38 Using Death Awareness to Design a Better Life
15:35 Building Identity-Based Habits That Stick
36:41 Practical Tools to Anchor New Behavior
48:54 Overcoming Resistance, Self-Doubt & Old Patterns
Links
Watch it on YouTube: https://youtu.be/RTHQ4rFZPu0
Full episode show notes: outliyr.com/219
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Nick
1 hr 4 min
July 17, 2025#218 The Neuro Blueprint To Deep Heal, Reset Your Nervous System & Access True Joy | Dr. Amy Albright @ Holon
Tired of surface-level wellness routines that never stick?
Dr. Amy Albright reveals how real transformation starts with tuning into your body’s signals. From EEG brain retraining & intuitive journaling to Chinese medicine & autoimmune protocols, this episode outlines a grounded path to clarity, inner peace & next-level health.
Meet our guest
Dr. Amy Albright is a pioneer in human potential, integrating neuroscience, business strategy, health, & spirituality to help individuals & organizations thrive. As CEO & co-founder of Holon, she partners with Dr. Drew Pierson to deliver cutting-edge neurofeedback programs that accelerate cognitive, emotional, physical, & spiritual growth.
Her innovative methods help visionary leaders achieve clarity, resilience, & alignment with their core values. Through advanced brain training & transformational practices, Dr. Amy empowers people to unlock their highest potential.
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Key takeaways
Prioritize more & better sleep to drive growth, change & true high performance
Tailor nutrition to what your body actually feels best with, not just trends or generic advice
Blend scientific data with intuition because gut feelings & deeper truths matter just as much as numbers
Find what’s optimal for you since every brain works differently & high performance depends on personal alignment
Understand the amygdala’s full role as it boosts joy, memory & focus, not just fear responses
Let go of pain & trauma quickly with skilled support & the right tools since healing doesn't need to be slow
Train your nervous system to relax deeply so vacation-level calm becomes your new normal
Listen to intuitive micro-signals in your body since small feelings guide massive life changes
Use handwritten morning journaling to connect with inner clarity & surface hidden answers
Remember your worth goes beyond numbers because your spirit, not just your data, defines your potential
Episode Highlights
06:15 Dr. Amy Albright’s Holistic Approach to Brain Health
16:02 Where Science Meets Spirituality
18:55 Using Technology for Transformation at Holon
41:48 Enhancing Brain Health with Biochemistry, Brainwaves & Intuition
47:13 Real Brain-Based High Performance
01:01:14 Tools for Emotional Healing, Nervous System Reset & Inner Alignment
Links
Watch it on YouTube: https://youtu.be/DiEBO2GNvRs
Full episode show notes: outliyr.com/218
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Nick
1 hr 17 min
July 10, 2025#217 The Pantry Ingredient Damaging Your Brain, Gut, & Slowly Destroying Your Health (Dark Calories & Seed Oils) | Dr. Cate Shanahan @Deep Nutrition
Still trusting labels like “heart-healthy” or “cold-pressed”?
Seed oils quietly erode gut health, brain function, & energy regulation. Dr. Cate Shanahan unpacks why they’re worse than sugar, what your mitochondria actually need, & which ancestral fats support real biosynergy. This episode brings clarity on the biggest dietary villain hiding in plain sight and how to kick it for good.
Meet our guest
Dr. Cate Shanahan is a widely respected physician & author whose work has sparked major movements around ancestral nutrition, seed oil elimination, & traditional eating. Her book Deep Nutrition and nutrition strategies have influenced top health leaders, professional athletes like Kobe Bryant & Aaron Judge, and millions worldwide.
Known for exposing the metabolic damage caused by seed oils, she’s helped shift public discourse on nutrition from obscurity to mainstream awareness. Dr. Cate’s mission is to empower people of all backgrounds to reclaim their health through food not pharmaceuticals.
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Key takeaways
Eating a large serving of fries from a restaurant is said to deliver the equivalent toxicity of smoking an entire pack of cigarettes
Oils can take up to six years to fully remove from the body
The “Hateful Eight” seed oils Dr. Shanahan warns against include common household staples linked to chronic health issues
Most seed oils were originally industrial lubricants; factory processing introduces toxins harmful to human health
Labeling seed oils as “plant-based” misleads consumers into thinking they're safe, despite harmful effects
Factory refining & heating oxidize fats, creates toxic byproducts that damage cells & contribute to disease
Neutral or flavorless oils lack nutrients; strong-flavored oils often contain more beneficial compounds
Seed oils trigger gut inflammation, leading to symptoms like bloating, heartburn, & IBS
Oxidative stress from damaged fats accelerates aging, damages mitochondria, & drives chronic illness
Detoxing seed oils supports taste reset, reduces sugar cravings, & rebuilds metabolic health
Soy oil makes up 80% to 90% of all the seed oils being sold
Episode Highlights
00:00 The Dangers of Seed Oils
05:10 What Are the Hateful Eight & Why They’re Toxic
09:10 The Seed Oil Takeover: Industry & Influence
12:55 How “Healthier” Labels Mislead People
23:25 The Fish Oil & Cholesterol Myths
28:37 Practical Fixes for Everyday Health
Links
Watch it on YouTube: https://youtu.be/JhPT5utza9E
Full episode show notes: outliyr.com/217
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Nick
51 min
July 03, 2025#216 5-Minute Habits Olympic Coaches Trust for Success | Dr. Haley Perlus
Can pressure actually fuel your success?
Dr. Haley Perlus reveals how Olympic-level habits turn stress into strength. From 5-minute rituals to mindset reframes, Dr. Haley Perlus shares how to bioharmonize your habits, rewire your mindset & use emotional regulation for lasting results. Perfect for athletes & high performers chasing clarity, confidence & consistency.
Meet our guest
Dr. Haley Perlus is a Performance Psychology expert who helps business leaders & high achievers apply elite athletic mental strategies to reach peak performance. With a Ph.D. in Sport Psychology & certifications in coaching, fitness, & nutrition, she turns high-pressure environments into platforms for success.
Her clients include Fortune 500 companies & top executives seeking to master resilience, focus, & decision-making. Haley delivers science-backed tools that go beyond motivation to drive lasting productivity & leadership excellence.
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
Start your day with simple, consistent habits to set a positive tone & build success momentum
Move daily & get outside to boost mood & bring out your best self
Embrace pressure & stress as tools for growth & fulfillment
Focus on strengths to handle stress & build control & confidence
Recognize & accept uncomfortable feelings, then channel the energy into action
Shift how you interpret stress and reframe stories to turn stress into a helpful force
Tweak your environment to break mental blocks & improve motivation & focus
Build micro habits daily then small consistent actions will grow into non-negotiables
Build identity around inner strengths & values not just roles or achievements
Bounce back quickly because success comes from fast recovery & energy shifts, not perfection
Episode Highlights
3:41 Goal Setting & Pre-Performance Routines
9:21 Redefining Pressure as a Performance Enhancer
16:32 Implementing Pressure & Stress Management Tactics
29:03 Role of Training, Habits, & Recovery
57:11 Tools for Optimal Focus & Concentration
Links
Watch it on YouTube: https://youtu.be/UeKPJtkGLpw
Full episode show notes: outliyr.com/216
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Nick
1 hr 8 min
June 26, 2025#215 How 500,000+ People Are Hacking Stress, Focus, & Sleep Using EEG, Neurofeedback, HRV & More | Ariel Garten @ Muse
How are 500,000 people using neurofeedback to hack their sleep, stress & focus without relying on stimulants or wearables?
Ariel Garten, neuroscientist & Muse co-founder, breaks down how EEG & FNIRS technology tracks brainwaves in real time to guide meditation, sharpen focus, & deepen sleep. This episode reveals how brain training stacks up against smart rings, & why heart rate variability, digital sleeping pills, & prefrontal cortex tuning matter more than ever.
Meet our guest
Ariel Garten is a neuroscientist & former psychotherapist who co-founded Muse, the brain-sensing EEG headband that’s helped over 500,000 users reduce stress, sleep better & improve meditation.

She’s passionate about making brain health accessible through innovative tech that empowers people to take control of their mental well-being. Ariel is also a sought-after speaker, known for bridging science, technology & human potential.
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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
Learn how different brainwave types (delta, theta, alpha, beta, gamma) relate to your state of mind & focus
Prioritize quality sleep, sunlight, food & loving connections as non-negotiables for long-term brain health
Use clinical-grade EEG for real-time insight into brain activity as it’s more accurate than wrist or ring wearables
Speed up meditation progress with tech that provides real-time feedback on attention & focus
Train sleep quality with biofeedback tools like the digital sleeping pill that guide the brain into deeper sleep & track stages
Support relaxation & boost brainwave coherence for calm focus through heart rate variability & controlled breathing
Build cognitive flexibility through regular brain training & meditation to improve adaptability & focus recovery
Boost brain oxygenation, endurance & prefrontal cortex performance through physical exercise
Prioritize recovery especially sleep & relaxation, for brain growth & post-training performance
Stay flexible by adapting meditation, exercise & brain training schedules to life’s changing demands
Episode Highlights
5:30 How Muse Made Clinical-Grade Neurofeedback Accessible at Home
9:25 Use Cases for Neurofeedback & Brain Training
27:07 Connection Between HRV, Vagus Nerve, & Brainwave Activity
37:58 Designing a Minimalist Muse Protocol for Daily Use
1:02:26 Addressing Myths & Misconceptions in Cognitive Training
Links
Watch it on YouTube: https://youtu.be/Y1OuaYFXXdo
Full episode show notes: outliyr.com/215
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Nick
1 hr 8 min
June 19, 2025#214 Take Charge of Your Healthspan With Regeneration Protocols: Shockwave, Stem Cell, Ketamine Therapy, Peptides & Advanced Biologics | Dr. Khoshal Latifzai @Rocky Mountain Regenerative Medicine
What if your body had built-in tools to regenerate itself but you’ve been looking in the wrong places?
Dr. Khoshal Latifzai reveals overlooked therapies like peptides, shockwave, stem cells, & ketamine that go beyond symptom masking. He explains how athletes & longevity seekers use diagnostics, fasting, & advanced biologics to stay ahead of aging & feel better, faster.
Meet our guest
Dr. Khoshal Latifzai is a Yale-trained, board-certified emergency physician who founded Rocky Mountain Regenerative Medicine to focus on prevention, longevity & performance.
Inspired by his humanitarian work & experience in critical care, he blends advanced biologics, hormone optimization & regenerative therapies to treat pain, enhance vitality & extend healthspan. His personalized approach serves athletes, executives & anyone seeking to thrive at every stage of life.
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
Track biomarkers regularly through frequent, detailed bloodwork to personalize health strategies & catch negative effects early
Cycle medications & supplements like peptides & metformin to prevent tolerance & maintain effectiveness
Personalize metformin use since benefits, dosing & side effects vary
Use low-dose rapamycin for potential longevity benefits, monitoring closely with regular biomarker testing
Go beyond standard panels by checking ApoB, Lp(a) & homocysteine for better insight into cardiovascular risk
Question outlier biomarkers like A1C by considering factors such as red blood cell lifespan before making assumptions
Use ketamine therapy under supervision to address depression & anxiety when conventional treatments fall short
Trigger targeted repair in joints or tissues using shockwave therapy to activate local stem cell healing
Bank stem cells early while they’re younger & more effective to improve outcomes for future injuries or illnesses
Support stem cell health with regular fasting, exercise & optimized metabolic function to maintain potency with age
Episode Highlights
09:39 Metformin & Rapamycin for Longevity
16:53 Underrated Biomarkers & Diagnostics
24:23 Ketamine Therapy for Brain Remodelling
45:30 Shockwave & Stem Cell Therapy Deep Dive

Links
Watch it on YouTube: https://youtu.be/UbA4DzzNqN0
Full episode show notes: outliyr.com/214
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Nick
1 hr 19 min
June 12, 2025#213 Why You Have Brittle Bones & Heart Risk: The Shocking Truth About Calcium, Omega-3s, Mag L-Threonate, Vitamin B & Other Supplements You Take | Dr. Carolyn Dean @RNAReset
Why do so many people still suffer from weak bones, heart issues, & brain fog despite taking supplements daily?
Dr. Carolyn Dean reveals the hidden imbalances behind common supplement routines especially the dangerous overuse of calcium & poorly absorbed magnesium.
This episode breaks down why forms like magnesium L-threonate matter, how omega-3s may not be the hero you think, & what your body actually needs to function better at the cellular level.
Meet our guest
Dr. Carolyn Dean is a medical doctor & naturopath with over 40 years of experience. She’s the author of 35+ books, including The Magnesium Miracle, Total Body ReSet for Women’s & Men’s Health, IBS for Dummies, Hormone Balance, Death by Modern Medicine (2025 edition) & more.
In 2015, she founded RnA ReSet to deliver proprietary formulations that support lasting health, vitality & well-being for individuals at any stage of wellness or illness.
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
Synthetic nootropics often trigger short-term reactions & deplete vital nutrients like magnesium over time
Magnesium & other minerals play a critical role in brain energy & function, yet most people remain deficient
Extreme therapies like saunas or cold plunges drain essential minerals, leading to hidden side effects
Each brain cell holds up to 2 million mitochondria, making proper nutrition essential for brain energy
Regular blood tests fail to show true magnesium status, since most magnesium resides in cells & bones
Too much calcium with too little magnesium makes bones brittle rather than stronger
Most fish oil supplements undergo heavy processing, oxidize easily & often cause harm while algae-based omega-3 offers a safer option
High doses of vitamin C support collagen, bone & artery strength far beyond the minimal RDA
Mega-dosing one nutrient (like iodine or zinc) throws off balance & depletes others your body needs
Food-based, methylated B vitamins support mental health & epigenetics better than high-dose synthetics
Episode Highlights
01:48 The Science & Impact of Magnesium
16:03 Other Essential Nutrients for Brain & Cellular Health
33:12 Rethinking Nutrient Supplementation & Testing
01:04:08 Misconceptions About Magnesium L-threonate for Brain Health
Links
Watch it on YouTube: https://youtu.be/3Js0dOha6JE
Full episode show notes: outliyr.com/213
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1 hr 18 min
June 05, 2025#212 Ayurvedic Secrets Modern Science Finally Proves: Doshas, Seasonal Eating, Rituals, Herbal Medicine & More | Dr. John Douillard @LifeSpa
Could syncing your daily habits with the seasons be the key to vitality?
Dr. John Douillard of LifeSpa shares how aligning with nature’s cycles through the Ayurvedic principles of seasonal eating, circadian rhythms, & herbal protocols radically shifts your digestion, mental clarity, immunity, & long-term energy.
In this episode, he breaks down the science behind ancient practices like the Three Season Diet & breathwork to show how modern health challenges often stem from living out of sync with nature. Whether you’re new to Ayurveda or looking for next-level tools to support bioharmonized living, this episode delivers timeless, practical insights.
Meet our guest
Dr. John Douillard is a leading Ayurvedic expert, chiropractor, & founder of LifeSpa, with over 40 years of experience in natural health & longevity. He’s authored seven books & 1,500+ articles, reaching millions worldwide with evidence-based tools to reverse aging & boost vitality.
Early in his career, he trained with Deepak Chopra & applied Ayurvedic principles to enhance athletic performance for elite athletes like Billie Jean King.
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
Ancient practices like Ayurveda prove many modern trends wrong because nature figured out health rhythms long ago
Matching diet to the season prevents deficiencies & toxicities, supporting immunity, digestion & overall health
Wheat & other whole foods aren’t “bad”. If digestion struggles, the issue is usually your gut, not the food
Struggling with foods? Digestion is likely the issue & low stomach acid & poor bile flow are common culprits
Syncing daily routine with natural light cycles boosts energy, sleep & metabolic health
Walking after meals lowers blood sugar, aids digestion & reduces heart disease risk
Calm, present mealtime habits support proper breakdown & use of food because rushed eating harms digestion
Eating seasonally & enjoying fresh, local foods supports gut health & microbiome diversity
Adjusting lifestyle by dosha & season keeps the body balanced & thriving
Detoxing starts with fixing digestion & gentle approaches work better than harsh cleanses
Episode Highlights
01:55 Foundations of Ayurveda & Its Connection to Modern Science
11:54 Controversy & Role of Wheat & Grains
22:49 Practical Guides for Seasonal Eating
51:16 The Ayurvedic Constitution & Cleansing
Links
Watch it on YouTube: https://youtu.be/uYDCEgnDTrU
Full episode show notes: outliyr.com/212
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1 hr 20 min
May 29, 2025#211 Tiny Tweaks to Radically Transform Your Body, Vitality, & Career (Without Drugs) | Alex Feinberg @FeinbergSystems
What if energy, not money, is the real currency of success?
In this episode of High Performance Longevity, Alex Feinberg breaks down why true wealth begins with vitality. He shares his signature approach to high performance that skips drugs & burnout, focusing instead on strategic training, real food, & smart recovery.
From the “Triple Sevens Club” to the Kingpin Mental Model, Alex offers simple tweaks that radically shift how you feel, perform, & succeed physically, mentally, & financially.
Meet our guest
Alex Feinberg is a former pro baseball player, hedge fund analyst, Google exec & entrepreneur who applies economic principles to optimize health, fitness & performance.
A Vanderbilt alum, he helps clients achieve dream physiques while enjoying their favorite foods & building wealth with simple, effective logic. His unique mental models create unfair advantages in both life & business.
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
Energy beats money: energy is more valuable, powers success, & helps you earn more
Identify high-leverage actions that create success across many areas
High-quality effort & creative thinking outperform doing more
Meaning, faith, & connection reduce anxiety & build resilience
According to mortality curves, people who sleep an average of seven hours per day have the highest longevity
When starting a fitness journey, most people focus on the wrong things like sweating or feeling sore, & not enough on intensity & explosiveness
95–97% of people are too lazy to get in shape & need to be encouraged to train more, while the remaining 2–5% tend to overtrain
Episode Highlights
04:34 Energy vs. Wealth
08:54 Key Fitness & Health Principles
11:34 Rest, Recovery, Nutrition, & Balance
30:32 Learning from “Lazy Successful People”
45:40 Practical Steps & Mental Models
Links
Watch it on YouTube: https://youtu.be/9sGpdp0XiMQ
Full episode show notes: outliyr.com/211
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1 hr 6 min
May 22, 2025#210 Superior Herbs That Raise Testosterone, Balance Hormones, & Boost Performance (He Shou Wu, Pine Pollen, Blue Vervain, Shilajit & More) | Logan Christopher @ Lost Empire Herbs
What separates an average supplement routine from a superior one?
Drawing from both ancient herbalism & modern performance science, Logan Christopher from Lost Empire Herbs shares how adaptogens, phytoandrogens, & tonic herbs can help men & women enhance their mood, hormones, & recovery.
In this episode, you’ll get practical tips on safe dosing, combining formulas, & how to tune into your body’s feedback to build a truly BioHarmonized supplement protocol.
Meet our guest
Logan Christopher is a strength coach, herbalist & co-founder of Lost Empire Herbs, a company rooted in ancient herbal wisdom to support natural hormonal health & performance.
After losing his mother to cancer, Logan began a personal journey into holistic health, which evolved into helping thousands optimize their physical & mental potential. Known for extreme feats like pulling firetrucks by his hair, Logan blends deep knowledge of recovery, mindset & human performance.
He now teaches others how to harness these principles for breakthrough results in their own health journeys.
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
Certain herbs & shilajit help your body defend against modern toxins, support detoxification & improve overall resilience
Chinese herbal philosophy says superior herbs provide safe, long-term support & help your body adapt to stress
Different extraction methods (tincture, powder, spagyric) change an herb’s effects, absorption & energetic qualities
Pine pollen, tongkat ali & black ant as potent natural support for your testosterone & overall hormone health
Valerian root is stimulating (not sedating) for 3% of people
Episode Highlights
5:36 Introduction to Herbalism & Daily Routine Herb Stacks
8:56 Herbs for Performance & Hormones
18:30 The Taoist “Superior Herbs” Philosophy
21:12 Lost Empire Herb’s Formulation Choices
35:35 Additional Hormone Support For Women & Super Herbs
51:57 Personalization of Herbs at Home & Herbal Sensitivity
Links
Watch it on YouTube: https://youtu.be/E5mCA-idnaw
Full episode show notes: outliyr.com/210
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Nick
1 hr 12 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…