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 They dive deep into why the "kill 99% of bacteria" approach is outdated and how maintaining a symbiotic oral microbiome is the key to systemic health.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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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://coaching.knowyourphysio.org/video1729359042808

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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

🎯 Apply for Health Optimization Coaching
🔗 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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I’m thrilled to bring you Dave Pascoe—a former network security architect turned longevity athlete and biohacker—whose measured approach to anti‑aging is both rigorous and refreshingly practical. We trace Dave’s journey from teenage hacker to data‑driven health optimizer, the telomere wake‑up call that shifted his mindset, and how he now tracks biological age with epigenetic testing (including the DunedinPACE “pace of aging” algorithm popularized by TrueDiagnostic). We also unpack the Rejuvenation Olympics—what the leaderboard actually measures and how to think about it without the hype. If you’ve heard buzzwords like “pace of aging” and wondered what they really mean, we translate them into plain English here. 

From there we get tactical: why Dave cut out ultra‑processed foods (we touch on the NOVA classification so you can spot them fast), how he reframed running and training, and why VO₂ max is one of the strongest fitness predictors of longevity. We compare sprint work vs. endurance for healthspan, dive into SHBG and testosterone (and why carbs, stress, and training load matter), and talk sleep, meditation, and the often‑ignored lymphatic system—including why movement is non‑negotiable because your lymph relies on muscle contraction to flow. Expect clear takeaways you can apply this week: food upgrades, training levers, recovery basics, and lab markers that actually move the needle. 

Finally, we open the hood on Dave’s AI‑driven supplement schedule—how he used large language models to de‑conflict ~100+ ingredients into practical AM/PM dosing, and why he’s building a personal GPT that ingests labs, wearables, and genetics for personalized protocols. We also level‑set on gene‑therapy hype, “exercise in a pill,” and influencer blueprints versus fundamentals. The mantra we land on is simple: “Comfort is good, capability is better.” Listen in for the frameworks, the mistakes to avoid, and a preview of Part 2, where we’ll walk through Dave’s public playbook so you can build your own. 

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

Topics Covered:

[00:09:13] Biohacking the human body.

[00:13:31] Pace of aging tests.

[00:19:14] Marathon training at 50.

[00:33:11] AI-driven health optimization.

[00:48:30] Fasting and carbohydrate cycling.

[00:57:45] Longevity and quality of life.

[01:02:14] Supplements and their effectiveness.

[01:06:12] Gene therapy and health optimization.

[01:12:56] Importance of exercise for health.

[01:16:54] Longevity and daily exercise.

[01:22:04] Bad science in health products.

[01:26:24] Get up and move.

[01:30:39] Free resources for healthy living.

Resources discussed: 

TrueDiagnostic’s DunedinPACE

Dave Pasco Official Website

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In this solo episode, I reveal why billionaires, world-class athletes, and top performers hire me as their health coach—and how you can apply their mindset to your own life. Instead of chasing hacks, they focus on longevity, peak performance, and solving root causes like poor sleep, low energy, and burnout. Learn how to think differently about health, build systems that last decades, and measure success by freedom and clarity—not quick fixes.

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

Topics Covered:

[00:01:40] Masters of delayed gratification

[00:05:12] Health as a business strategy

[00:08:42] Health as a long game

[00:10:55] Peace of mind in health

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