Know Your Physio

Did you know that over 90% of your serotonin, much of your dopamine and GABA, and the BDNF that builds your neurons are stimulated in your gut  and that a broken gut is, quite literally, a broken brain? In this episode, Andres sits down in person with Nathaly Marcus clinical nutritionist, functional-medicine pioneer, founder of the Bienesta functional medicine center, and author of Sano, salvaje y sabio (Healthy, Wild, and Wise)  for a deep, practical masterclass on the gut microbiome, postbiotics, and the nervous system underneath it all.

Drawing on her own journey from three-and-a-half years of post-surgical pain, burnout, and "never enough" perfectionism to a philosophy of self-love, rituals over habits, and healing from gentleness instead of fear, Nathaly breaks down the 5 R's of functional medicine (starting with remove), why Akkermansia and butyrate are the quiet heroes of gut repair, and how postbiotics act as the "tools" your microbiome builds to talk to your brain, mitochondria, and hormones. She and Andres go deep on leaky gut and autoimmunity, SIBO and stress, the histamine surge more and more people are experiencing, and the longevity pathways FOXO, Klotho, Nrf2  you can switch on through epinutrients and smart discomfort.

Key Topics Discussed:

A Broken Gut Is a Broken Brain: Why the gut is the most important "agent of wisdom" in the body, and how inflammation there shows up as brain fog, anxiety, and low mood.

Postbiotics Explained: The artisan-and-tools (and garden) metaphor why postbiotics, not just probiotics, are the molecules that rebuild your gut lining, mitochondria, and brain.

Akkermansia & Butyrate: How this keystone bacteria feeds on mucin and polyphenols, why fasting lets the strongest species survive, and how butyrate lowers inflammation and lifts depression.

Leaky Gut & Autoimmunity: The zonulin story, what a GI Map reveals (IgA, calprotectin, gluten antibodies), and why Nathaly argues most autoimmune disease Hashimoto's, lupus, psoriasis, even Parkinson's  begins in the gut.

SIBO, Stress & Digestion: How survival mode lowers betaine and stomach acid, feeds bacterial overgrowth, and wrecks absorption  and why probiotics can sometimes make it worse.

Histamine Intolerance: Why so many people are suddenly reacting to coffee, leftovers, and sulfur-rich foods, the role of the DAO enzyme, and the SIBO and food-diversity roots underneath it.

Food Diversity Over Repetition: Why "marrying" one food every day drives sensitivities and inflammation, and how rotating protein, produce, and ferments restores biodiversity.

Fiber as the Forgotten Pillar: Why half your plate should be fiber, how to build to ~30g a day without bloating, and the inulin, pectin, resistant starch, and green-juice tactics to get there.

Longevity Pathways You Can Switch On: FOXO, Klotho, Nrf2, AMPK and sirtuins  and the epinutrients (rhodiola, curcumin, cacao, astaxanthin, sulforaphane, omega-3, PC) plus hormesis that activate them.

Nervous System, Trauma & "I Am Enough": Why "I am safe and I am secure" is the foundational mantra, why motivation from fear leads to self-sabotage, and how rituals done from love not guilt become longevity.

Actionable Tips:

Start Your Day for Your Gut: Warm water with lemon and a little apple cider vinegar to stimulate digestive fire, then chia, flax, and a splash of olive oil to feed the gut lining a cleaner, lead-free alternative to psyllium.

Rebuild Before You Add: Remove first (foods, toxins, disruptors, and toxic relationships), repair with glutamine, butyrate, and aloe, then reintroduce ferments slowly a "tequila shot" of rotating kefir, not a jar of sauerkraut.

Feed Your Postbiotics: Prioritize polyphenols and prebiotics pomegranate, red/purple pigments, artichoke, asparagus, leek, onions, olive oil, and green tea to stimulate Akkermansia and butyrate.

Make a Rotating Green Juice: Greens plus a detox herb (cilantro/coriander, parsley) and a daily-rotated polyphenol powder (pomegranate, maqui, açai) instead of overpriced all-in-one greens powders.

Eat for Diversity, Not Efficiency: Rotate proteins, produce, seeds, and ferments through the week even "healthy" foods repeated daily can drive sensitivities and inflammation.

Mind the State You Eat In: Be present, chew thoroughly, don't drink water with meals (sip between them), and drop into rest-and-digest first because how you eat changes how your body absorbs it.

Do Hard Things on Purpose: Use temporary, intelligent discomfort sauna, cold, fasting, hard training to switch on FOXO, Klotho, Nrf2 and build a body that adapts to stress instead of breaking under it.

Test, Don't Guess: Get a GI Map and food-sensitivity testing before assuming the problem is willpower or mindset find your personal bottlenecks first.

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This episode is for straight men who want to approach, attract, and date women. It was recorded as a live masterclass for a men's dating community, so every example and every piece of coaching is about a man building presence and connection with a woman. The physiology underneath, breathwork, sleep, and nervous system regulation, applies to anyone, but the framing throughout is men approaching women.

Did you know your nervous system decides whether you read as confident before you say a single word? In this special episode, Andres delivers a live masterclass on the physiology of presence and makes the case that confidence is not a personality trait you talk yourself into but a physiological state you can train, then walks through exactly how to shift your body into the calm, grounded, present zone where peak performance actually happens.

Drawing on his own journey from a decade on max dose Adderall, a stutter, and crippling anxiety to Adderall free, top of his class, and on national TV, Andres breaks down the two branches of the autonomic nervous system, the passive habits that raise your baseline, and the active breathwork you can run in real time before a hard conversation or an approach. He also unpacks the anterior midcingulate cortex, the brain's courage muscle that grows when you do hard things, why channeling ADHD into purpose separates high performers from compulsive habits, and the personal biology bottlenecks, from a varicocele to histamine intolerance, that no amount of mindset work can override.

Key Topics Discussed:

• Confidence as Physiology: Why two men can say the same words but their bodies say very different things, and why she always picks up on it.
• The Autonomic Nervous System: Sympathetic gas pedal vs parasympathetic brake, and why the goal is adaptability (the yogi and the lion) rather than living in one state.
• HRV as a Scoreboard: Using heart rate variability and related markers to measure how well your nervous system changes gears under stress.
• Passive vs Active Regulation: The lifestyle levers that build your baseline over weeks vs the in the moment tools you run on the spot.
• Breathwork That Works: The 478 breath (four second inhale, seven second hold, eight second exhale), the physiological sigh, and the mammalian dive reflex, plus the CO2 science behind why the long exhale calms you down.
• The Brain of Courage: How the anterior midcingulate cortex grows when you choose difficulty and shrinks when you default to comfort.
• ADHD as an Asset: Why most of Andres's CEO, billionaire, and world champion clients have ADHD, and how purpose turns that energy into focus instead of compulsion.
• You Are Not a Template: Physiological bottlenecks (varicocele, histamine intolerance, gut dysbiosis, MTHFR, subclinical thyroid issues) that quietly sabotage how you feel and perform.
• Presence and Dating: Why the right woman tests you, how grounding lets you meet that as an invitation to step up, and the link between conflict and intimacy.
• The Approach Day Protocol: How to stack sleep, a hard morning workout, the right meal, and breathwork so everything else feels easy.

Actionable Tips:

• Train Your Exhale: Run five to ten rounds of 478 breathing before anything stressful, slow enough that you would not blow out a candle in front of your face. Inhale through the nose and breathe into the belly, not the chest.
• Build Your Baseline: Prioritize deep sleep (aim for around 25 percent), Zone 2 cardio for vagal tone, strength training, morning sunlight, time in nature, and consistent meal timing.
• Do Hard Things on Purpose: Train hard, take cold and heat to your edge, have the hard conversation, walk up to the woman. When something gets easy, level up to keep growing the courage muscle.
• Eat for Blood Flow: Favor nitric oxide rich foods like beets, arugula, and dark leafy greens before a date, and skip caffeine and nicotine if you run anxious, since both shunt blood flow and tip you toward stress.
• Test, Don't Guess: Get bloodwork and look for your personal bottlenecks (hormones, histamine, gut, methylation, thyroid) before assuming the problem is mindset.
• Protect Your Spaces: Don't eat where you work and don't work in bed, so your body associates each environment with the right state.
• Chew Thoroughly: Aim for 30 to 50 chews per bite to dramatically improve digestion, and try a few rounds of 478 before meals to drop into rest and digest.

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Did you know that using strong mouthwash might be destroying your blood pressure and gut health? In this episode, Andres sits down with Dr. Jared Helfant, a functional dentist who is changing the way we look at oral health. They dive deep into why the "kill 99% of bacteria" approach is outdated and how maintaining a symbiotic oral microbiome is the key to systemic health.

Dr. Helfant breaks down the critical difference between nasal and mouth breathing, explaining how the latter ruins facial structure, sleep quality, and nitric oxide production. They also uncover a shocking connection between childhood ADHD diagnoses and undiagnosed sleep airway issues. From the impact of soft foods on jaw development to the debate between fluoride and nano-hydroxyapatite, this episode is packed with actionable advice to optimize your airway, sleep, and smile.

Key Topics Discussed:

• The Functional Approach: Why dentistry should not be treated separately from the rest of the medical system.
• The Oral Microbiome: Why you should stop trying to "kill" all bacteria in your mouth and how to test your oral flora.
• Mouth vs. Nasal Breathing: The physiological disasters caused by mouth breathing, including changes in facial structure and increased cortisol.
• Nitric Oxide: How nasal breathing and specific foods (like beets) fuel this vital molecule for blood pressure and sexual health.
• The ADHD Misdiagnosis: Why 60-70% of kids diagnosed with ADHD might actually be suffering from sleep apnea and airway obstruction.
• Jaw Development: How breastfeeding and chewing hard foods influence the skeletal structure of the face.
• Sleep Apnea Solutions: Moving beyond the CPAP—using palate expanders and mandibular advancement devices to fix the root cause.

Actionable Tips:

• Test, Don't Guess: Consider using services like Bristle to test your oral microbiome.
• Chew Your Food: Encourage children to chew harder foods to promote jaw expansion.
• Stop the Snore: If you or your partner snore, get a sleep study that looks at oxygen depletion, not just stoppages in breathing.
• Ditch the Nukes: Swap harsh antimicrobial mouthwashes for products that promote symbiosis.

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https://timeline.com/andres

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🔗 https://coaching.knowyourphysio.org/video1729359042808

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The holidays are here, and while they are meant to be a time of joy and connection, they often bring along digital distraction, fear of overeating, and anxiety about the impending New Year.

In this short and sweet episode, Andrés Preschel breaks down the three most important themes for navigating the holiday season intentionally. You’ll learn how to optimize your physiology to enjoy family meals without the guilt, how to create a digital barrier to ensure you are truly present with your loved ones, and exactly how to execute a "Past Year Review" to set yourself up for massive success in the year ahead.

Discover your science, optimize your life, and enjoy your holidays.

In This Episode, You’ll Learn:

1. The Gift of Presence (Digital Detox Strategies)

• Why you should delete social media for the last week of the year (less than 2% of your life!).
• How to use "intervention" tools to break the dopamine loop and stop doom-scrolling.
• Tools mentioned: The One Sec app and Shift technology.

2. Preventing Holiday Weight Gain (Without Dieting)

• How to enjoy potlucks and home-cooked meals without "dieting" or counting calories.
• The Pre-Meal Protein Primer: Consuming 20-30g of lean protein (Greek yogurt, whey, lean beef) 30–60 minutes before a meal to suppress Ghrelin and boost GLP-1 (satiety).
• Fiber & Bitters: Why eating handfuls of dark leafy greens (arugula, spinach) before your meal slows gastric emptying and reduces glucose spikes.
• Food Sequencing: The correct order to eat your food to manage insulin response (Fiber/Protein first, Carbs last).
• The Postprandial Stroll: How a 10–15 minute walk after dinner pulls glucose into the muscles without insulin.

3. The "Past Year Review" (Strategic Planning)

• Why New Year's Resolutions often fail and what to do instead.
• A step-by-step guide to Tim Ferriss’s Past Year Review exercise.
• How to use the 80/20 rule (Pareto's Law) to identify the people and activities that bring you peak joy—and how to schedule them immediately.
• Creating a "Not-To-Do" list to eliminate the negative triggers from your life.
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🔗 https://coaching.knowyourphysio.org/video1729359042808

Resources Mentioned:

• App: One Sec (Screen time intervention)
• Software: Shift (Focus and productivity)
• Book/Author: Tim Ferriss (Author of The 4-Hour Workweek)

Connect with Andrés:

• Instagram: @andrespreschel
• Website: Know Your Physio

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Is your body running on broken engines?

We often obsess over what we eat, but we rarely think about how our cells process that fuel. If your mitochondria (the engines of your cells) are dysfunctional, it doesn't matter how perfect your diet is—you will feel tired, you will recover slowly, and you will age faster.

In this episode, we sit down with Brad Currier, a PhD in muscle physiology and scientist at Timeline, to discuss Urolithin A—the breakthrough molecule that acts as a "recycling program" for your cells. Brad reveals why natural food sources are virtually impossible to rely on (you’d need to drink 1.5 liters of juice daily), how this molecule compares to fasting for longevity, and the shocking data coming out of studies with Olympic athletes.

In this episode, you will learn:

• The "Junkyard" Theory: Why mitochondrial dysfunction is the root cause of low energy and poor recovery.
• Mitophagy Explained: How to trigger the selective breakdown of "zombie" mitochondria to build fresh, healthy ones.
• The Pomegranate Reality Check: Why you can't eat your way to therapeutic levels of Urolithin A (and the sugar cost of trying).
• Fasting vs. MitoPure: The difference between "global" starvation (fasting) and "surgical" cellular repair.
• Olympic Secrets: How elite runners are using this specific protocol to lower perceived exertion and muscle damage.
• The Future of Longevity: How this impacts not just muscle, but skin, immune health, and cognitive function.

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https://timeline.com/andres

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This episode is a special one.
I was invited onto The Shuman Show with Drew Shuman, and the conversation went so deep and resonated so strongly that I wanted to bring it here to the Know Your Physio community as well.

In this interview, I open up about my own journey, living with ADHD, relying on Adderall, hitting my lowest points, and eventually transforming my mind and my habits through neuroplasticity, sleep optimization, dopamine balance, and consistent, meaningful routines.

We explore the science, the practice, and the mindset behind turning ADHD from a liability into an actual superpower. My hope is that by sharing this story, you’ll walk away with practical tools you can use immediately to regulate your nervous system, sharpen your focus, and build a more intentional life.

What You’ll Learn

1) How I used neuroplasticity to train my brain for clarity and high performance

2) What I learned about ADHD, stimulants, dopamine tolerance, and rebuilding attention naturally

3) Why deep sleep became the foundation of my mental health and productivity

4) The morning and evening routines I still use to regulate my nervous system

5) The nutrition and fitness principles that helped me balance my energy and feel grounded

6) How sunlight, hydration, and breathwork became non-negotiable performance tools

7) The story of how I built Know Your Physio around my strengths, curiosity, and purpose

Timestamps

00:00 – Intro & my early background
03:10 – My ADHD story: childhood, struggle & dependence
12:45 – How I discovered neuroplasticity and quit Adderall
25:00 – Sleep science, circadian rhythm & dopamine regulation
45:30 – My morning ritual: sunlight, hydration, movement
1:00:00 – Nutrition, fitness & why potatoes became a secret weapon
1:25:00 – Sauna vs cold plunge: what I personally recommend
1:40:00 – My takes on caffeine, nicotine & dopamine stacking
2:00:00 – Leadership, purpose & building a life with integrity

Resources Mentioned

• My Free Sleep Optimization Guide

https://kyp.gumroad.com/l/sleep

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I sat down with Andrew Herr to unpack what flying really does to your body and how to fix it with simple, science-based steps. Andrew has coached fighter pilots, Navy SEALs, and busy executives, and he built a travel system that treats jet lag like a solvable problem, not a life sentence.

We break down why pressure changes and lower oxygen in the cabin drive inflammation, why that brain fog and puffy feeling show up even on short hops, and how circadian rhythm, light, and meal timing fit into the picture. We get into domestic versus international travel, when you only need a “mini” protocol, and when you need the full reset. You will hear exactly how to set up sleep the first night, when to use light or block it, how to time magnesium, omega-3s, and melatonin, why small protein-first meals beat grazing on junk, and why fasting can help some people but not everyone.

You will also learn how to read your own signals, why some frequent fliers think they are fine when they are not, and how to test whether something actually helps you. If you want to land clear-headed, sleep that first night, and feel like yourself again, this episode gives you a plan you can run on your very next trip.

Key topics

• Why flights trigger inflammation, even on short routes
• Circadian rhythm basics, light timing, and sleep setup
• Domestic vs international playbook, what changes and why
• Protein-first eating on travel days, hydration, and walking after meals
• When fasting helps and when it backfires
• Blue light blocking, battery-powered alarm clocks, and a bedroom setup after you land
• How to test if a tool or supplement is working for you
• Where Andrew’s timing protocol came from and how the app personalizes it without guesswork

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https://timeline.com/andres

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🔗 https://coaching.knowyourphysio.org/video1729359042808

Resources mentioned

• FlyKit travel protocols and refills: flykit.com
• Blue light blocking glasses that block high percentages at night
• Omega-3s with balanced EPA and DHA
• Melatonin and magnesium timing for first-night sleep

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I sat down with R. Blank, CEO of Shield Your Body and author of Empowered, to cut through the EMF noise with clear science and practical steps. If you’ve ever wondered what EMF actually is, what’s hype vs. real risk, and how to reduce exposure without abandoning modern tech, this conversation is for you.

R. breaks down ionizing vs. non-ionizing radiation, why your cell phone is the #1 avoidable source, and the “distance × time” rule that drives smarter habits. We get tactical: building a low-EMF bedroom (no phones, battery-powered alarm clocks, low-blue rechargeable lamps), why a meter beats guesswork, when to de-energize a circuit at night, safer audio (air-tubes over AirPods), and how to configure your phone radios (airplane mode, Wi-Fi/Bluetooth off when you don’t need them). We also compare shielding products vs. Faraday gear, when apparel makes sense (travel and high-density environments), and how to think about privacy tools like Faraday wallets and laptop sleeves.

If you want data-backed, low-friction ways to protect sleep, focus, and long-term health without quitting your devices, you’ll love this one. You’ll walk away with a simple rule (“stop carrying your phone in your pocket”), a bedroom checklist, and a clearer map for what to change today and what, if anything, to buy later.

Timeline Mitopure Gummies: GET 20% Off Now! 👇

https://timeline.com/andres

🎯 Apply for Health Optimization Coaching
🔗 https://coaching.knowyourphysio.org/video1729359042808

Topics Covered:

[00:04:11] Invisible dangers of electromagnetic fields.

[00:12:02] Technology's value and abuse.

[00:13:01] Personal control and empowerment.

[00:17:14] EMF safer bedroom tips.

[00:35:27] Cell phone radiation exposure.

[00:38:08] EMF protection for cell phones.

[00:42:47] Air tube headphone safety.

[00:48:15] Faraday products for EMF protection.

[00:54:05] EMF shielded apparel options.

[01:02:22] EMF mitigation strategies for phones.

[01:06:34] Phones and EMF.

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You’re surrounded by illusions that feel good now but rob you later, p*** as the illusion of intimacy, video games as the illusion of achievement, processed food as the illusion of nourishment, dating apps as the illusion of choice, doom-scrolling as the illusion of connection, weed as the illusion of peace, alcohol as the illusion of confidence, and gambling as the illusion of success. In this episode, I not only name these traps and reveal how they pacify your drive and blur your path to fulfillment. I’ll also show you what to do about them, how to recognize them for what they are, and how to take back control when they show up in your life. 

I’m not speaking from a pedestal. I spent a decade dependent on Adderall, fell into compulsive online habits, and learned the hard way that comfort isn’t the cure. I share my story and the science that helped me rebuild, how turning toward pain, not away from it, forged discipline, resilience, and a more meaningful life.

You’ll leave with a simple lens: when a craving hits, ask, “What deep, meaningful work am I avoiding right now?” Then we use that signal to take one honest step today. If you’re ready to trade sedation for purpose and choose the difficult thing on purpose, press play.

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I sat down with Dr. Layne Norton, PhD, one of the most respected names in evidence-based fitness and nutrition, to cut through the noise that dominates our feeds. If you’ve ever been confused by conflicting advice from influencers, or wondered how to separate hype from science, this conversation is for you.

Layne walks us through how to actually read research, spot red flags, and apply the right evidence to your own health and performance. We talk about adherence, why consistency beats hacks, how to think about n=1 experimentation, and why muscle is way more than just something that moves your body—it’s one of the most powerful protectors of long-term health.

If you want to stop guessing and start making decisions that are backed by data (and not just feelings), you’ll love this episode. Listen in, and you’ll walk away with a practical blueprint for training smarter, fueling better, and staying resilient—without falling for the myths.

Timeline Mitopure Gummies: GET 20% Off Now! 👇

https://timeline.com/andres

🎯 Apply for Health Optimization Coaching
🔗 https://coaching.knowyourphysio.org/video1729359042808

Topics Covered:

[00:06:25] The beauty of being wrong.

[00:09:26] Debunking fitness misinformation techniques.

[00:14:06] Randomized control trials explained.

[00:19:32] Dietary fiber and mortality risk.

[00:31:52] Managing stress effectively.

[00:36:11] Fiber intake recommendations.

[00:43:54] Personal preference in training.

[00:50:25] Consistency in training and lifestyle.

[00:56:06] Physical toughness VS mental resilience.

[01:00:21] Muscle mass and GLP-1s.

[01:03:20] Muscle's role in disease protection.

[01:07:50] Ice baths and recovery myths.

[01:12:09] Personal responsibility in health.

[01:17:59] Intuitive eating and weight loss.

[01:18:42] Intuitive eating and control.

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