90% Healthy

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!

90% Healthy is a health podcast hosted by Klaudia Balogh and Don Moxley, with 68 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Klaudia Balogh and Don Moxley hosts 90% Healthy, a health show with 68 episodes published.

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  Episode #67

  Is Cannabis Being Rescheduled? Here's What Changes | Ep 67

  Aug 10, 202658 minS1

  What happens to your nervous system when stress stops being a moment and starts being a mark you carry? In this episode of the 90% Healthy Podcast, co-hosts Klaudia Balogh and Don Moxley get into cannabis. Don Moxley worked inside the licensed cannabis industry before HRV and longevity, and in this episode he and Klaudia walk through what rescheduling means, why the endocannabinoid system was hiding in plain sight until the 1990s, and how a plant went from the U.S. Pharmacopeia to a federal ban and most of the way back. Not a pitch to use it, but rather to offer a map of where the science, the law, and the stigma stand. Klaudia holds the skeptic's line the whole way through, which is the point: this one's for the curious and the wary in equal measure. Timestamps 00:00 — Cold open: stress, trauma, and a nervous system out of balance 01:43 — Welcome back + Klaudia's Terry Crews cover story 03:18 — Why cannabis, why now: 17 days of hearings just wrapped 05:30 — From Ohio State HRV work to "the deep end of the pot pool" 07:00 — The endocannabinoid system we didn't know we had 09:30 — CB1, CB2, and the fear-to-love switch 12:28 — Stress vs. trauma: the anandamide drop 14:00 — Schedule I, interstate commerce, and the banking problem 17:06 — Hemp vs. cannabis: the Granny Smith / Fuji apple 19:00 — How we got here: 1937 Tax Act, 1970 CSA, the racial history 25:00 — Has the culture actually shifted? 30:00 — Kids, cigarettes, alcohol: putting the risk in order 39:00 — What's next, and the timeline nobody can pin down 46:33 — The 1% takeaway: plant medicine vs. the pharmacy 53:00 — Judgment, compassion, and set and setting Connect with the hosts: Don: https://trainrecoverwin.com Mode & Method (HRV+): https://modemethod.com Klaudia: https://longevityjournalist.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.

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  Episode #66

  Can You Slow Down Aging Without Spending A Fortune, Or Is Longevity Only For The Ultra-Wealthy?

  Aug 4, 202655 minS1

  In episode 66 of the 90% Healthy Podcast, co-hosts Klaudia Balogh and Don Moxley unpack why the billionaire longevity race may be pointing everyone back toward the same affordable basics: sleep, breath, movement, nutrient-dense food, light, and community They dig into what the ultra-wealthy are really buying when they pour money into experimental longevity science, and why the fear-driven lifestyle that money builds (private security, constant vigilance) may quietly work against the healthspan they're chasing. From reverse-engineering the leading causes of death by decade to the difference between a million and a billion seconds, this conversation reframes longevity as something you already have agency over. In this episode: Why the ultra-wealthy have reportedly poured billions into longevity research, and what that money keeps circling back to The "million vs. billion vs. trillion seconds" reframe that puts wealth and time in perspective How stress, environment, and evolutionary mismatch drive aging more than most supplements Leading causes of death by decade, and why reverse-engineering them is the real longevity strategy Why falls become the threat after 70, and how strength and balance protect you= Intentional recovery: why sleep is a practice, not perfection (via Dr. Ron Garbo) Breath as your free "superpower"! Five seconds in, five seconds out for parasympathetic impact The Guardian's "anti-aging is anti-life" argument and longevity as comparison culture Why cannabis rescheduling (Schedule I to III) and psychedelics are the next frontier.... stay tuned for an upcoming episode Purpose and service as longevity tools, from Jimmy Carter to building your own community Your 1% takeaway: You don't need billions to have agency over your health. The most redundant, ordinary, affordable practices, including sleep, breath, movement, food, light, and community, move the needle the most, and they compound. LINKS: Klaudia — longevityjournalist.com Don — trainrecoverwin.com Guardian article: ‘ Anti-ageing is anti-life’: why longevity culture is just ageism in a lab coat If this reframed longevity for you, leave a comment, drop a rating, and share it with someone who thinks healthy aging is only for the rich.

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  Episode #65

  This WIll Be More Important To The Human Race Than AI Is | Ep 65

  Jul 19, 202658 minS1

  You lose 30 pounds on a GLP-1. How much of it is muscle? On Episode 65, Klaudia Balogh and Don Moxley take on the objection nearly everyone lands on — "it eats muscle" — and find that it's wrong, but not entirely wrong. Don calls this class of drugs one of the most important developments in medicine, arguably more important to the human race than AI. He also takes them himself, watches his HRV drop when he does, and has decided not to stay on them forever. Both of those things can be true at once. In this episode, Klaudia and Don work through what's real about lean mass loss, what the pipeline looks like now, and the story that reframes the whole conversation: elementary schoolers being prescribed Wegovy. In this episode: Why "GLP-1s eat muscle" is the wrong framing, and what's happening instead. You cannot lose weight without losing some lean mass, whether that's from a GLP-1, from fasting, or from bariatric surgery Roughly a quarter of the total weight lost on GLP-1 receptor agonists is lean mass, comparable to other weight-loss methods but significant for anyone already vulnerable to sarcopenia. The highest-risk profile for muscle loss: older adults, rapid or large absolute weight loss, low dietary protein, sedentary patterns, chronic kidney disease, or long-standing diabetes Why GLP-1 use and the fasting literature overlap more than either camp acknowledges, and what that means for training in a deficit Don's case that GLP-1s will matter more to the human race than AI, and why he thinks the risk-to-benefit profile is better than almost anything else in the medicine cabinet Reported findings that people move less after starting a GLP-1 — not dramatically less, but in a direction worth watching• Myostatin inhibition and the uncomfortable question of what happens when the muscle problem also gets a pharmaceutical answer Doctors are prescribing Wegovy to elementary-school-age children, well below the FDA's approved floor of 12. Off-label use in an age group where the safety data isn't established. Source: "When Diets Don't Work, Parents Turn to Wegovy for Elementary School Kids," The Wall Street Journal Where Klaudia and Don disagree on mic: he extends the benefit of the doubt to prescribing physicians, she keeps asking who's responsible for the education that has to come with the prescription. Your 1% takeaway: if you're on a GLP-1 or considering one, two resistance sessions a week and protein-forward eating are the smallest evidence-backed hedge against the lean-mass tradeoff. And pick the movement you'd do anyway, because adherence is the whole game. More from Klaudia: https://longevityjournalist.comMore from Don: https://trainrecoverwin.comActa Diabetologica review on muscle loss and GLP-1R agonists: https://pubmed.ncbi.nlm.nih.gov/41201615/ 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. DISCLAIMER: This podcast is for informational and educational purposes only and is not medical advice. Nothing here replaces care from a qualified healthcare professional. Talk to your doctor before starting, stopping, or changing any medication, supplement, or exercise program. Hosts and guests share personal experience and opinion, and some discussion may involve off-label medication use. In an emergency, contact your local emergency services.

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  Episode #64

  The $7 Trillion Wellness Industry Is Selling You Anxiety | Ep64

  Jul 11, 20261h 2mS1

  Your HRV dropped 15 points overnight. Does that ruin your day? On Episode 64, Klaudia Balogh and Don Moxley dig into the line between health agency and health obsession, and why "orthosomnia" (losing sleep over your sleep score) is a real and growing problem. We are the first generation that can walk into a doctor's office with months of our own health data, and that agency is genuinely powerful. But for a growing number of people, tracking has tipped into obsession. In this episode, Klaudia and Don talk through where that line sits, why it matters, and how to build real resilience instead of just chasing a better score. In this episode: • Why orthosomnia is becoming an actual clinical concern among wearable users • The Pareto principle applied to health: the last 20% of optimization costs roughly four times the effort of the first 80% • Don's "speedometer" rule for reading his own HRV data without letting it dictate his day • The controversy around a newly funded Stanford wearable claiming to track female hormones • Why the Global Wellness Summit named "over-optimization backlash" one of its defining 2026 wellness trends, and how the $7 trillion wellness industry is trying to solve a soon-approaching $7 trillion healthcare problem Source: US health spending to surpass $7T by 2031, and even $9 trillion by 2035, according to estimates from the Centers for Medicare & Medicaid Services Office • The data behind wearable abandonment: roughly a third of users quit within six months • How devices like the Oura Ring and Whoop are helping some users cut back on alcohol • Don's own experiment coming off metformin and blood pressure medication, and what he and his wife are noticing about GLP-1s and HRV • The Five Rocks: purpose, community, movement, nutrient-dense food, and sleep & light. The small, sustainable levers that build real resilience. LINKS More from Klaudia: https://longevityjournalist.com More from Don: https://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.

  ListenShow Notes
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  Episode #63

  Leading HRV Expert On The Data Your Wearable Is Making Up | Marco Altini

  Jul 2, 20261h 4mS1

  Dr. Marco Altini joins Klaudia and Don for the deepest heart rate variability conversation the show has done yet. Marco holds a PhD cum laude in applied machine learning, an M.Sc. in human movement sciences and high-performance coaching, has published more than 50 papers and patents at the intersection of physiology and technology, co-founded HRV4Training, advises Oura, guest-lectures at VU Amsterdam, edits for IEEE Pervasive Computing Magazine, and just released his first book, Heart Rate Variability: Science and Strategies for Peak Performance (Human Kinetics, May 2026). This conversation covers the full arc of HRV, from the foundational science, to how to measure it correctly, to what actually moves the number, to how elite athletes and coaches use it to train smarter, to the surprising links between HRV, the brain, and burnout. A quick note on this episode: shortly after we started recording, Marco had to turn his video off to make sure we could give you the clearest possible audio. He was joining us from Italy, and the connection wasn't cooperating on the video side, but the conversation was too good not to bring to you, so we prioritized the story over the picture. Thanks for understanding! In this episode: Marco's path from machine learning to human movement science to HRV The most dangerous hype in wearables and biometrics right now The biggest HRV myths even serious athletes and coaches still believe Marco's validity findings on Garmin's Health Snapshot feature The minimum viable daily HRV measurement routine Vagally mediated HRV and the Vagal Tank Theory, explained simply Chest strap vs. wristband vs. finger sensor vs. phone camera — an honest accuracy ranking Whether continuous HRV monitoring is useful or just noise What the newest habit-and-HRV research actually shows Metabolic flexibility, fueling, and how it shows up in endurance athletes' data How altitude, heat, and travel affect HRV — and what to do about it What HRV-guided training looks like day-to-day Tapering, race-day HRV, and team-sport applications HRV, cognitive function, mental fatigue, and burnout The Normal Range concept from HRV4Training Pro Where wearable and HRV monitoring is headed in the next 5 years The 30-Day HRV Challenge from Marco's new book Guest: Dr. Marco Altini — Co-founder, HRV4Training | Advisor, Oura | Guest Lecturer, VU Amsterdam | Editor, IEEE Pervasive Computing Magazine | Co-Author, Heart Rate Variability: Science and Strategies for Peak Performance (Human Kinetics, 2026) Hosts: Klaudia Balogh (Longevity Journalist, longevityjournalist.com) & Don Moxley (Sports Scientist, trainrecoverwin.com) 🔗 Marco's Substack: hrv4training.substack.com📖 The book is available now through Human Kinetics and Amazon 🎧 New episodes of the 90% Healthy Podcast drop weekly. Subscribe, comment your HRV questions, and let us know who needs to hear this one.

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