90% Healthy

Klaudia Balogh and Don Moxley
  • 5.0 (1)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

What if everything you thought about health was wrong? Most of us, when it comes to our health, are stuck at 50%—getting by, feeling “fine,” but far from thriving. In the 90% Healthy podcast, longevity journalist Klaudia and sports scientist Don Moxley peel back the curtain on wellness myths, extreme trends, and the obsession with perfection. This isn’t another podcast promising quick fixes, shortcuts, or hacks. It’s about 1% shifts at a time. With science-backed insights, relatable stories, and practical strategies, we’ll show you how to start feeling DAMN GOOD. Because 90% is all you need!

  1. Autonomic Rehabilitation: The Science of Training Your Nervous System to Recover | Dr. Raouf Gharbo | Ep 54

    6D AGO

    Autonomic Rehabilitation: The Science of Training Your Nervous System to Recover | Dr. Raouf Gharbo | Ep 54

    There are only a handful of physicians in the world practicing autonomic rehabilitation. One of them is on this episode. Klaudia Balogh and Don Moxley sits down with Dr. Raouf Gharbo, MD, Don's former Ohio State wrestling teammate, All-American, and one of the world's foremost experts in autonomic rehabilitation — the emerging field of training your nervous system to switch, shift, and recover on demand. Dr. Gharbo was admitted to his own hospital with atrial fibrillation at age 32. That wake-up call sent him deep into the science of Heart Rate Variability, parasympathetic function, and what it takes to rehabilitate a nervous system pushed past its limits — not just in patients, but in elite athletes, burned-out physicians, and high performers of every kind. In this episode you'll learn: What autonomic rehabilitation is — and why almost no one is doing it yetWhat HRV really measures (hint: it's not a fitness score)The two independent levers of your nervous system — and why "balance" is the wrong frameworkWhy high performers can look completely fine while their nervous system is in crisisThe difference between courage breathing and sleep breathing — and why it mattersHow gratitude physically shifts your physiology — backed by a veteran studyThe mitochondrial housekeeping your body does at night (and what happens when it can't)Why trauma — including generational trauma — seeds burnout at the nervous system levelDr. Gharbo's "Stop, Shift, Decide" autonomic reset methodThe 10-factor autonomic recovery checklist — rated live on airIf you've ever felt "fine but exhausted," performed well while running on empty, or wondered why willpower alone isn't enough — this is the episode that explains what's happening under the hood. Who's the 90% Healthy Podcast for? It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run. Tune in wherever you listen to your podcasts.

    57 min
  2. Muscle Function Matters More Than Size (Here’s Why) | Ep 54

    MAR 2

    Muscle Function Matters More Than Size (Here’s Why) | Ep 54

    Muscle function matters more than muscle size, especially as we age. While most fitness conversations focus on building muscle mass and hypertrophy, the real predictor of longevity, independence, and injury prevention is functional strength. In this episode of the 90% Healthy Podcast, Klaudia and Don explore why power, balance, neuromuscular coordination, and fast-twitch muscle fiber activation are more important than simply increasing muscle size. We break down the science of aging and muscle loss, including: Why we lose power before we lose muscle massHow type 2 (fast-twitch) muscle fibers decline with ageWhy explosive strength helps prevent fallsThe role of grip strength in predicting longevityDeadlift vs squat for functional strengthWhy bench press doesn’t predict real-world performanceHow to train for independence in your 60s, 70s, and beyondThe difference between hypertrophy and usable strengthThis conversation connects exercise science, longevity research, neuromuscular physiology, and practical strength training strategies you can apply immediately. If you care about healthy aging, functional fitness, muscle longevity, fall prevention, and long-term resilience, this episode reframes what “getting stronger” really means. Subscribe for weekly conversations on longevity, performance, metabolic health, nervous system regulation, and evidence-based training that moves the needle.

    1 hr
  3. Health Is Simpler Than the Internet Makes It | Ep 53

    FEB 19

    Health Is Simpler Than the Internet Makes It | Ep 53

    We just wrapped up Year 1 of the 90% Healthy Podcast. After 50+ episodes, many world-class experts, and several hours of conversations on longevity, recovery, brain health, wearables, peptides, sleep, and metabolic optimization, this is what we believe may move the needle the most. In this episode, we reflect on: Why hyper-optimization can backfireThe “0 to 10” framework for building real healthWhy lean mass is your longevity currencyThe rise of dementia and what you can do nowHRV, vagus nerve health, and nervous system regulationWhy small daily habits outperform expensive interventionsRed light therapy, GLP-1s, peptides, and when they make senseWhy compassion beats perfection in long-term healthIf you’ve ever felt overwhelmed by the health and biohacking space, this episode simplifies it. 90% Healthy is about building resilience without losing your mind. 🎧 Welcome to Year 2. Subscribe if you value thoughtful, science-backed conversations about health that actually matter. Let us know who you want us to invite on the podcast and feel free to comment and reach out at any time. Hosts: Don Moxley - trainrecoverwin.com Klaudia Balogh - longevityjournalist.com

    59 min
  4. The Brain Health Framework Everyone Needs Right Now | Ep52 Tommy Wood

    FEB 11

    The Brain Health Framework Everyone Needs Right Now | Ep52 Tommy Wood

    Brain health is having a moment, and not by accident. Post-COVID burnout, rising dementia rates, mental health struggles, and chronic brain fog have pushed cognitive health to the center of the longevity conversation. But most people still don’t know what works. In this 1-year anniversary episode of the 90% Healthy Podcast, we sit down with Dr. Tommy Wood, neuroscientist, performance consultant, and author of The Stimulated Mind, to break down what really protects and improves your brain across the lifespan. In this episode, we cover: Why brain health suddenly feels urgent The real drivers of cognitive decline (and what’s preventable) The 3S Framework: Stimulus, Supply, and Support Why movement, learning, and novelty matter more than supplements How sleep, blood flow, and metabolic health shape cognition The surprising link between sedentary time and dementia risk What helps after concussions or brain injury Why small, consistent lifestyle choices beat “quick fixes” This episode is a playbook for people who want to stay sharp today and protect their minds for decades to come. Guest: Tommy Wood - https://www.drtommywood.com/ Book: The Stimulated Mind = https://www.drtommywood.com/stimulated-mind Tommy's podcast: https://www.drtommywood.com/podcast Hosts: Klaudia Balogh - https://longevityjournalist.com/ Don Moxley: http://trainrecoverwin.com/ 🎧 Subscribe for more conversations on longevity, resilience, and real health.

    55 min
  5. Peptides Explained: Science, Safety, and the Billion-Dollar Confusion

    FEB 7

    Peptides Explained: Science, Safety, and the Billion-Dollar Confusion

    Peptides are suddenly everywhere, from GLP-1 weight-loss drugs to recovery stacks, skincare, and “research-grade” compounds sold online. But what are peptides really?Which ones are proven?Which ones are dangerous?And why is the industry being called the Wild West right now?In this episode of the 90% Healthy Podcast, we sit down with Dr. Melissa Petersen, clinician, longevity strategist, and founder of Peptide University, to cut through the confusion. We cover: What peptides actually are (and why your body already makes thousands of them)Why GLP-1 drugs are peptides — and why dosing matters more than people realizeThe difference between FDA-approved, compounding pharmacy, and “research-grade” peptidesWhy bro science and influencer stacks are putting people at riskWhat the FDA crackdown really means for consumersHow to think about peptides as signals, not shortcutWhy peptides can enhance health, but never replace movement, sleep, nutrition, or even purpose🎧 Listen now and share this with someone who’s peptide-curious but confused. This episode is for anyone curious about peptides but unwilling to gamble with their health. Guest: Dr. Melissa Petersen | https://mypeptideuniversity.com/ Hosts: Don Moxley | https://trainrecoverwin.com/ Klaudia Balogh | http://longevityjournalist.com/

    1h 6m
  6. How This Founder Will Change the Way You Think About Light Therapy

    FEB 2

    How This Founder Will Change the Way You Think About Light Therapy

    Most people think light therapy is about buying the brightest panel or sitting in a sauna longer. This conversation changes that. In this episode of the 90% Healthy Podcast, Don Moxley sits down with Robbie Bresser, co-founder and Chief Science Officer of TheraSage, to unpack why how light is delivered matters more than how much, and why many people unknowingly misuse light therapy. What started as a father’s search for healing when his daughter was diagnosed with Lyme disease turned into a deep exploration of infrared biology, photobiomodulation, mitochondrial health, nervous system regulation, and recovery. Together, they explore: Why light therapy should be treated as biological signaling The real difference between infrared, near-infrared, and red light Why more light isn’t always better and when it can backfire How combining light, PEMF, and microcurrent changes recovery outcomes What most devices get wrong about proximity, dosing, and EMF exposure How athletes, high performers, and burned-out professionals can use light therapy more intelligently 🎧 Listen to learn more about recovery, longevity, nervous system health, and using technology in alignment with biology Host: Don Moxley | http://trainrecoverwin.com Guest: Robby Besner | http://therasage.com/ Special for 90% Healthy listeners: 20% off with code: "90%Healthy" Who's the 90% Healthy Podcast for? It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run. Tune in wherever you listen to your podcasts.

    54 min
  7. The Reason You Wake Up Tired (Even After 8 Hours) | Ep 49 with Sleep Scientist Dr. Dan Gartenberg

    JAN 25

    The Reason You Wake Up Tired (Even After 8 Hours) | Ep 49 with Sleep Scientist Dr. Dan Gartenberg

    Most people don’t need to “optimize” their sleep — they need to understand it. In this episode of the 90% Healthy Podcast, sleep scientist Dr. Dan Gartenberg (PhD, founder of SleepSpace) breaks down why so many disciplined, high-performing people still wake up tired, and why copying sleep hacks from friends, influencers, or wearables often backfires. We cover: Why sleep advice should never be one-size-fits-all The biggest mistakes people make with sleep tracking How wearables help — and when they hurt Why waking up groggy isn’t about willpower The science of sleep stages, smart alarms, and sleep inertia How light, sound, timing, and breathing shape sleep quality When insomnia, sleep apnea, or anxiety is the real root cause How to improve sleep without turning it into an obsession Dr. Dan has published 20+ peer-reviewed studies on sleep and cognition and has been featured in NPR, The New York Times, and TEDx. His work focuses on small, personalized changes that improve energy, clarity, resilience, and long-term brain health. 👉 Free sleep assessment + 30-day access:https://sleepspace.com/90percent If sleep affects your energy, mood, focus, performance, or longevity — this episode is for you. 👍 Like📌 Subscribe🔁 Share with someone who’s struggling with sleep Who's the 90% Healthy Podcast for? It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet are ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run. Tune in wherever you listen to your podcasts.

    44 min
  8. Why Disciplined People Still Feel Stuck — With Nervous System, Performance & Well-Being Coach Jose Maresma | EP48

    JAN 18

    Why Disciplined People Still Feel Stuck — With Nervous System, Performance & Well-Being Coach Jose Maresma | EP48

    You know what to do.You’ve tried discipline, consistency, and self-control.So why does it still feel so hard? In this episode of the 90% Healthy Podcast, we speak with Jose Maresma, a nervous system–informed performance and wellbeing coach who works with physicians, first responders, elite athletes, and high achievers living under constant pressure. Jose doesn’t teach motivation.He teaches regulation. This conversation explores why so many disciplined people feel stuck, burned out, or dysregulated — and how nervous system safety, embodiment, and meaning are often the missing link. We discuss: Why trauma and chronic stress override discipline How nervous system dysregulation blocks progress Why consistency only works when the body feels safe The difference between pushing harder and regulating smarter How high performers build resilience without burning out This episode is for people who are capable, driven, and committed — but exhausted from trying to force change. 🎙️ Guest: Jose Maresma🧠 Nervous System–Informed Performance & Wellbeing Coach🔗 Learn more: embodiedspirittherapies.com (linked in show notes) 🎙️ Hosts: Klaudia Balogh (longevityjournalist.com) & Don Moxley (trainrecoverwin.com) Who's the 90% Healthy Podcast for? It’s for you who wants to build a resilient body without losing your mind. If you are sick of counting every calorie, tracking too many stats, or not even wanting to start, yet ready to stop feeling just “OK”. Klaudia and Don invite you to build resilient health that bends with real life. No rigid rules. No guilt. Just simple 1% shifts that create a strong foundation, so you can sleep like a baby, perform like a boss. and feel damn good. We cut through the noise, bring you real science (not TikTok trends), and make it easy to understand what works for the long run. Tune in wherever you listen to your podcasts.

    53 min
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Trailer

About

What if everything you thought about health was wrong? Most of us, when it comes to our health, are stuck at 50%—getting by, feeling “fine,” but far from thriving. In the 90% Healthy podcast, longevity journalist Klaudia and sports scientist Don Moxley peel back the curtain on wellness myths, extreme trends, and the obsession with perfection. This isn’t another podcast promising quick fixes, shortcuts, or hacks. It’s about 1% shifts at a time. With science-backed insights, relatable stories, and practical strategies, we’ll show you how to start feeling DAMN GOOD. Because 90% is all you need!

Information

  • Creator
    Klaudia Balogh and Don Moxley
  • Years Active
    2025 - 2026
  • Episodes
    56
  • Rating
    Clean
  • Copyright
    © Klaudia Balogh and Don Moxley
  • Show Website
    90% Healthy

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