Shows
90% HealthyBiohacking Breakthroughs or BS? What’s Actually Worth Your TimePeptides without needles? Stem cell supplements? Biohacking just keeps evolving—and we’re here for it (mostly).In this episode of the 90% Healthy Podcast, Klaudia recaps 4 major biohacking trends from the 2025 Biohacking Conference in Austin. Six more trends is coming in the next episode! Are these trends worth your time, money, and mitochondria?🎯 What you’ll learn:The needle-free peptide delivery people are buzzing aboutInfrared technology in your pillow and clothes? Yes, please!Why stem cell stimulation is the next big frontierCan a wearable improve your parasympathetic activity?How...2025-06-0659 min
90% HealthyWhat We Got Right, What We Learned, And What Totally Surprised Us - Part 2From metabolic dysfunction and muscle mass to parenting athletes, wearable tech, sauna & cold therapy, GLP-1s, and even caffeine & nicotine, we're revisiting the biggest takeaways—and the surprising new insights we've picked up since.Metabolic flexibility + why muscle is your glucose spongeGLP-1s: the good, the bad, and the mythsWhat parents get wrong about raising athletesCreatine for cognition + strength (yes, even for your mom)Why HRV might predict injury better than your doctorCold plunges, sauna, protein, caffeine, wearables, mindset...And a few stories of...2025-05-3054 min
90% HealthyWhat We Got Right, What We Learned, And What Totally Surprised Us - Part 1After 13 episodes of deep dives into everything from HRV and VO₂ max to GLP-1s, protein, cold plunges, wearable data, and raising young athletes—we’re hitting pause to reflect.This episode is your review roadmap. If you’re new, start here. If you’ve been with us, let’s revisit the biggest takeaways, updates, and moments that surprised even us.Topics We Revisit & Expand on in Part 1:Don’s personal update on HRV and vagus nerve stimulation — what’s working, what’s not (yet)How elevation and wide-open vistas might actually boost your...2025-05-2344 min
90% HealthyHow Your Early-Life Choices Shape Your Long-Term Health And AgingIn this conversation, Klaudia Balogh and Don Moxley explore the profound impact of early life behaviors on physical and mental health, particularly how choices made during college years can have long-lasting effects. They discuss the importance of understanding aging, the role of alcohol and smoking in mental health, and the cultural shifts towards sobriety. The conversation also highlights gender differences in ACL injuries and the significance of data in athletic training, emphasizing the future of wearable technology in health monitoring.Takeaways- Early life behaviors significantly impact long-term health.- College lifestyle choices can lead to lasting consequences.- Aging...2025-05-1648 min
90% HealthyHow To Use Caffeine and Nicotine to Fuel Smart Energy and Not BurnoutAre you using caffeine and nicotine to level up… or just to survive the day?In this episode of the 90% Healthy Podcast, Klaudia and Don break down the real science behind two of the world’s most widely used (and misunderstood) stimulants: caffeine and nicotine. From delivery methods to dopamine receptors, circadian rhythm disruption, biohacker myths, and how to avoid crashing your brain and body—we unpack it all.You’ll learn:What caffeine and nicotine actually do to your brainWhy genetics matter for metabolizing stimulantsHow to use coff...2025-05-0856 min
90% HealthyStill Guessing Your Protein Needs? Here's What You Need to Know for Fat Loss, Muscle & Brain HealthProtein isn't just about building muscle.It powers your brain, controls your hunger hormones, protects your bones, and—yes—even impacts your mood.But with so much conflicting advice online, it’s no wonder most people are confused (and under-eating protein without even knowing it).In this episode of the 90% Healthy Podcast, we dig into: How to know how much protein YOU actually needWhy protein timing matters (but isn't everything)The protein-mood connection (hello, hope molecules!)What your body really does with extra proteinHow to spot junk protein supplements posing as “healthy snacks”And...2025-05-0140 min
90% HealthyAre Wearables Making You Healthier—Or Just More Stressed Out?Are your wearables helping or hurting your health? In this episode, we go deep on the real purpose of fitness trackers—why you should care more about trends than single-night scores, and how to stop being a slave to your data. From HRV to heart rate zones, chest straps to smart rings—we break it all down.→ Learn how to track smarter, not obsess harder.2025-04-2453 min
90% HealthyBuilding Mental Resilience: Strategies for SuccessWhat if the best way to handle stress... is to train for it like an athlete? In this episode of the 90% Healthy Podcast, Klaudia Balogh and Don Moxley explore how mental resilience is built—not born. From combat sports to guided meditation, from high-impact training to low-cost creatine, this episode uncovers science-backed practices that make your brain stronger.Why distress = chaosHow resilience is really builtWhy every woman should know how to “fight out of the guard”Tools for meditation and brain longevityAnd the surprising mental health benefits of creatineHit subscribe, drop a comment, and le...2025-04-1752 min
90% HealthyLifestyle Pulls The Trigger — Not Your GenesIn our latest episode, we break down:Why your lifestyle matters more than your geneticsWhat the 23andMe bankruptcy really means for your personal DNA dataHow wearables, blood work, and behavior beat DNA tests for real-world health trackingWhy 23 modifiable lifestyle factors can change your destinyPlus: How trauma and environment alter your genes — and what you can do about it starting TODAY.Subscribe for no-fluff health guidance you can actually use.2025-04-1046 min
90% HealthyThe Truth About Sauna vs Ice Baths: Which One Actually Works?In this episode, Klaudia and Don dive deep into the science, myths, and real-life benefits behind sauna use and cold plunges. Is heat the ultimate longevity hack? Are cold plunges actually helping—or hurting—your gains? Why might you want to invest in a sauna before a treadmill? We explore the cultural roots, scientific mechanisms, recovery strategies, and real-life hacks to make heat and cold work for you.Why sauna helps with cardiovascular healthWhat most people get wrong about cold plungingThe hormone boost that makes sauna a cheat codeHow heat shock proteins support longevityWhy ice baths might sabotage your...2025-04-0350 min
90% HealthyWhat Every Parent of a Young Athlete Needs to HearHow do you raise an athlete who thrives—on and off the field?In this episode, Don Moxley and Klaudia Balogh dive into the often overlooked but crucial topic of parenting athletes. From early exposure to sports, burnout, and over-specialization, to how mindset and love for the process shape long-term success, they unpack the most essential tools a parent needs.You'll learn:Why 70% of kids quit sports by 15How to build resilience without pressureThe importance of mindset over medalsWhy positive reinforcement always winsThe truth about parental over-involvementWhether you're raising a future Olympian or...2025-03-2749 min
90% HealthyGLP-1 WARNING: What You Must Know Before StartingAre GLP-1 drugs like Ozempic and Wegovy the miracle weight loss solution we've all been waiting for… or is there more to the story? In this episode, Don and Klaudia break down the science behind GLP-1s, why they may not be the silver bullet you think, and the critical mistakes people make when using them.➡️ We uncover:The real risks of muscle and bone density lossThe gut-brain connection and GLP-1’s surprising role in addictionWhy movement, strength training, and environment matter more than you thinkOur personal stories + tools that can help you use GLP-1s the righ2025-03-2046 min
90% HealthyThe #1 Mistake Most People Make That Forces Their Body to Store FatDid you know that 9 out of 10 Americans are metabolically unhealthy? That means their bodies struggle to efficiently turn food into energy—leading to insulin resistance, chronic fatigue, weight gain, and an increased risk of disease. But here’s the good news: YOU can take back control.In this episode, Klaudia Balogh and Don Moxley break down:- Why metabolic dysfunction is silently wrecking your health- The difference between food and food-like substances (hint: most of what’s in your pantry isn’t real food)- How insulin resistance develops—even in people who “look healthy”- The #1 mistake most people make th...2025-03-1343 min
90% HealthyWhy Your Social Life Could Take Years Off Your LifeDid you know there are hidden costs of our modern comforts?Most people focus on diet, exercise, and sleep for health. But what if I told you loneliness is just as deadly as smoking?📊 The stats are shocking:❌ 1 in 3 adults feel severely lonely—61% in young adults.❌ Over 50% of Americans have no close friends.❌ Loneliness raises the risk of heart disease, stroke, and depression.💡 But here’s the good news: You can reverse this.✅ Prioritize deep connections over surface-level ones.✅ Reduce passive social...2025-03-0643 min
90% HealthyThe Fitness Metric You Can’t IgnoreVO2 is your body’s ability to utilize oxygen during exercise. The better your VO2, the easier it is to power through workouts, recover faster, and boost endurance. And no, you don’t have to be an elite athlete to care about it.VO2 efficiency separates those who can power through life from those who run out of breath climbing stairs. Which one are you?Key Takeaways:VO2 max is critical for tracking cardio fitness and endurance.Regular exercise improves oxygen utilization and overall health.You don’t need a lab...2025-02-2738 min
90% HealthyAre You Reading This Health Metric Wrong?In this episode of the 90% Healthy Podcast, Klaudia and Don delve into the concept of heart rate variability (HRV) and its significance in health and wellness. They discuss the importance of understanding HRV as a measure of stress management and overall fitness, emphasizing that fitness is about preparing for life events rather than just achieving specific body metrics. The conversation also touches on the obsession with HRV, the role of meditation and flow in managing stress, and practical tips for interpreting HRV data effectively. Why it’s key to focus on personal health goals and resilience rather than comparing th...2025-02-2038 min
90% HealthyTrailer: What to expectWe want you to stop obsessing over getting everything right and aiming for 100%. It’s not sustainable, and you’ll feel miserable playing on the edge of burnout. We’re not here to shower you with all the hacks or extreme overhauls. But rather leave you with attainable, small, and sustainable changes—those 1% shifts and improvements that add up to meaningful progress. Because 90% is all you need to feel Damn Good!2025-02-2002 min