Ever feel mentally foggy even after resting?

Bill McKenna of Cognitive Movement shares simple eye movements, spinning, and body-awareness exercises that bioharmonize your brain, sharpen focus, and boost decision-making, without drugs or endless study sessions.

Meet our guest

Bill’s journey from high-thrill pursuits to spiritual exploration led him to develop a method for lasting transformation. After a near-death experience, he immersed himself in the mind-body connection & co-created Cognomovement with Liz. His work blends resilience, insight & a passion for helping others unlock their potential.

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 * Ultimate Health Optimization Deals [https://outliyr.com/deals]: a database of of all the current best biohacking deals on technology, supplements, systems and more
 * Latest Summits, Conferences, Masterclasses, and Health Optimization Events [https://outliyr.com/events]: join me at the top events around the world
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Key takeaways
 * Holding your device at eye level supports happier brain chemicals & reduces sadness linked to looking down
 * Time spent looking down at phones closely matches rising rates of depression & anxiety, especially in teens
 * Where you move your eyes activates different brain areas—looking up sparks creativity, down triggers sadness
 * Moving your eyes through certain positions acts like a workout for your mind, boosting different aspects of IQ
 * Simple movements like spinning in a chair stimulate your brain’s processing speed, attention, & working memory
 * Open peripheral vision improves mood, awareness, & reduces conflict in relationships & daily life
 * Physical & emotional injuries show up the same way in brain scans & block certain mental functions
 * Even just a few minutes of the right brain exercises daily create lasting improvements in focus & cognitive ability
 * Children’s instinct to spin, run, & use their vision in different ways helps their brains develop properly
 * Walking labyrinths or figure eights balances brain hemispheres, inspires new ideas, & solves tough problems

Episode highlights

02:13 How Eye Position & Movement Influence Brain Function

20:39 Brain-Boosting Exercises You Can Do Anywhere

30:10 How to Identify & Correct Brain Weaknesses

41:51 Real-Life Results From Cognitive Movement

3:17 How to Start & Keep Progressing

Links
 * Watch it on YouTube: https://youtu.be/oTWWugDMntw 
 * Full episode show notes: outliyr.com/223 [https://outliyr.com/223]

Connect with Nick on social media
 * Instagram [https://outliyr.com/instagram-link]
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Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you!

Be an Outliy

#223 Cognitive Movement Exercises to Improve Focus, Memory & Processing Speed | Bill Mckenna @ Cognomovement

Think your gut health only affects digestion?

From fermented foods and targeted probiotics to peptides like BPC157, Dr. Vincent Pedre shares practical ways to rebuild microbiome balance and boost overall performance.

Meet our guest

Dr. Vincent Pedre is the Medical Director of Pedre Integrative Health & CEO of Happy Gut Life, with over 25 years of clinical experience as a Functional Medicine-certified practitioner & gut biohacker. He’s the bestselling author of Happy Gut & he GutSMART Protocol, a 14-day personalized gut-healing plan. His latest creation, Happy Gut Coffee, is a clean, toxin-free brew that supports gut health & boosts energy from the first sip.

Thank you to our partners
 * Outliyr Biohacker’s Peak Performance Shop [https://outliyr.com/shop/?utm_source=mindbodypeak&utm_medium=referral&utm_campaign=podcast&utm_content=episode+]: get exclusive discounts on cutting-edge health, wellness, & performance gear
 * Ultimate Health Optimization Deals [https://outliyr.com/deals]: a database of of all the current best biohacking deals on technology, supplements, systems and more
 * Latest Summits, Conferences, Masterclasses, and Health Optimization Events [https://outliyr.com/events]: join me at the top events around the world
 * FREE Outliyr Nootropics Mini-Course [https://outliyr.com/outliyr-nootropics-course?utm_source=podcast&utm_medium=show%20notes&utm_campaign=e37]: gain mental clarity, energy, motivation, and focus

Key takeaways
 * Antibiotics in childhood cause long-term gut problems. Fixing your gut requires targeted effort, no matter when the damage began
 * Certain gut infections like E. coli trigger autoimmune responses, leading to chronic gut issues like IBS & leaky gut
 * Taking multi-strain probiotics while on antibiotics helps your gut recover faster than waiting until after the antibiotics
 * Regularly eating fermented foods strengthens the immune system, reduces inflammatory markers, & boosts gut microbiome diversity
 * Short-term carnivore diets help people with severe bloating, SIBO, or trouble digesting vegetables, giving their gut a break
 * Reintroduce vegetables slowly, beginning with fermented ones—they’re easier to digest & support rebuilding your gut flora
 * Oral peptides like BPC157 & lorazatide repair tight junctions, reduce food sensitivities, & speed up gut healing
 * Many chronic health issues trace back to hidden parasites, even if you don’t have gut symptoms Proper testing is key
 * Short chain fatty acid butyrate made by gut bacteria heals the colon, reduces inflammation, & helps the brain
 * Choose organic, mold-free coffee to protect your gut from pesticides, mycotoxins, & microplastics while getting gut-healthy polyphenols

Episode highlights

01:21 How Antibiotics Damage the Gut

10:04 How to Restore Your Gut After Taking Antibiotics

18:11 Safely Reintroducing Foods & Fermented Products for Gut Healing

26:03 Dr. Pedre’s CARE Gut Healing System

35:46 The Connection Between Gut Health & Mitochondria

Links
 * Watch it on YouTube: https://youtu.be/m5lvpsituus 
 * Full episode show notes: outliyr.com/222 [https://outliyr.com/222]

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#222 Biohack Your Gut & Restore Your Microbiome For Ultimate Wellness | Dr. Vincent Pedre @ Happy Gut

Standard blood tests barely scratch the surface.

Ryan Smith shares how TruDiagnostic’s TruAge & TruHealth tests use over 1,700 biomarkers from just a drop of blood to measure biological age, hormone health, immunity & more. Go beyond standard labs & start bioharmonizing with cutting-edge precision so you can make decisions that actually impact how you feel & age.

Meet our guest

Ryan Smith studied Biochemistry at Transylvania University before founding Tailor Made Compounding, which became one of the fastest-growing healthcare companies in the U.S. After exiting in 2020, he launched several ventures, including TruDiagnostic, a CLIA-certified lab specializing in methylation-based diagnostics for longevity & preventive health.

TruDiagnostic leads the field with one of the largest private epigenetic databases, over 13,000 patients, & active participation in 30+ clinical research studies. Ryan remains a key figure in advancing functional medicine through innovative health data solutions.

Thank you to our partners
 * Outliyr Biohacker’s Peak Performance Shop [https://outliyr.com/shop/?utm_source=mindbodypeak&utm_medium=referral&utm_campaign=podcast&utm_content=episode+]: get exclusive discounts on cutting-edge health, wellness, & performance gear
 * Ultimate Health Optimization Deals [https://outliyr.com/deals]: a database of of all the current best biohacking deals on technology, supplements, systems and more
 * Latest Summits, Conferences, Masterclasses, and Health Optimization Events [https://outliyr.com/events]: join me at the top events around the world
 * FREE Outliyr Nootropics Mini-Course [https://outliyr.com/outliyr-nootropics-course?utm_source=podcast&utm_medium=show%20notes&utm_campaign=e37]: gain mental clarity, energy, motivation, and focus

Key takeaways
 * Biological age gives a clearer picture of health risk than birthdate by showing how your body is actually aging
 * Lifestyle basics like exercise, clean eating, stress reduction & social connection remain top tools for aging well
 * Some biological age tests are more reliable thanks to stronger prediction power & actionable results
 * Longevity interventions can now be ranked using technology that tracks measurable improvements over time
 * Leading tests don’t just score your age but give clear next steps to improve healthspan & lifespan
 * DNA methylation data offers biomarker proxies that sometimes outperform traditional blood tests
 * Methylation-based tests bring better precision & consistency than standard lab results affected by daily shifts
 * Immune system strength plays a major role in aging by influencing inflammation & clearing damaged cells
 * Supplement & lifestyle tracking tools now show whether specific changes are actually improving key health markers
 * TruAge tests work well for most while biohackers may benefit more from deeper panels like the TruHealth test

Episode Highlights

3:29 What Biological Age Really Tells You

10:12 Inside TruDiagnostic’s Testing Framework

11:39 Key Lifestyle & Supplement Insights from the Data

15:10 How to Interpret Your Report & Take Action

30:12 Understanding Your Immune & Metabolic Health

45:29 Practical Application & Future of Epigenetic Testing

Links
 * Watch it on YouTube: https://youtu.be/MykPl4fZ3Sc 
 * Full episode show notes: outliyr.com/221 [https://outliyr.com/221]

Connect with Nick on social media
 * Instagram [https://outliyr.com/instagram-link]

Inside The Revolutionary Biological Age Test (1700 Biomarkers from a Single Drop of Blood) | Ryan Smith @ TruDiagnostic

Nick Urban dives solo into the world of EMFs. He breaks down EMF basics, health risks like oxidative stress and DNA damage, the difference between native and non-native EMFs, and practical tactics for shielding, distancing, and harmonizing your environment.

Learn what actually works, why smart appliances matter, and how distance can protect your healthspan.

Meet our guest

Nick Urban is a biohacker, athlete, and founder of Outliyr.com, as well as the host of the *Mind Body Peak Performance* podcast. A certified Chek Practitioner, Personal Trainer, and Performance Health Coach, he bridges the gap between ancient medical systems like Ayurveda & Traditional Chinese Medicine and cutting-edge modern science.

Nick is dedicated to distilling the wisdom of the world’s top performers into practical strategies, helping others transition from merely surviving to truly thriving.

Thank you to our partners
 * Outliyr Biohacker’s Peak Performance Shop [https://outliyr.com/shop/?utm_source=mindbodypeak&utm_medium=referral&utm_campaign=podcast&utm_content=episode+]: get exclusive discounts on cutting-edge health, wellness, & performance gear
 * Ultimate Health Optimization Deals [https://outliyr.com/deals]: a database of of all the current best biohacking deals on technology, supplements, systems and more
 * Latest Summits, Conferences, Masterclasses, and Health Optimization Events [https://outliyr.com/events]: join me at the top events around the world
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Key takeaways
 * EMFs are invisible frequencies surrounding us with different sources like power lines & WiFi
 * There are four main EMF types including extremely low frequencies, magnetic fields, radio frequencies & dirty electricity
 * EMFs may increase oxidative stress & free radicals which could affect DNA & drain your body’s repair resources
 * EMFs may disrupt ion channels, interfere with cell membranes & overstimulate cells adding stress to the nervous system
 * EMFs might weaken your body’s barriers like the blood-brain barrier letting harmful substances pass through
 * Exposure may reduce mitochondrial output making your cells generate less energy from the same fuel
 * Most EMF regulations focus only on heat effects while many biological impacts happen without any heating
 * Bedrooms are critical areas for EMF reduction since your body restores & heals during sleep
 * Reduce EMF exposure by removing sources, increasing distance, using airplane mode, skipping smart devices & building small daily habits
 * Support internal defenses with nutrients like magnesium & vitamin C while using shielding tools as added layers of protection

Links
 * Watch it on YouTube: https://youtu.be/aGJOm6PTQFY  

Resources Mentioned

 

 * Article: EMF Radiation Protection: Best Devices, Companies, & Tips [https://outliyr.com/best-emf-radiation-protection-devices-companies-review]
 * Article: Potent Ways to Boost NAD+ Naturally (Without NMN or NR) [https://outliyr.com/boost-nad-naturally]
 * Book: The Non-Tinfoil Hat Guide to EMF [https://www.amazon.com/Non-Tinfoil-Guide-EMFs-Stupid-Technology/dp/1976109124/ref=sr_1_1?crid=3NJNFQX3K8HM9&dib=eyJ2IjoiMSJ9.n5kpMl2ul_HlYpKz6hbH1A.L-HeJrlaImVmCOR_yjLIMyecB3w8dmiZJn-Q8odJrxc&dib_tag=se&keywords=The+Non-Tinfoil+Hat+Guide+to+EMF&qid=1754351209&sprefix=%2Caps%2C263&sr=8-1]
 * Book:

7 Simple Ways to Cut EMF Exposure by 90% | Nick Urban @ Outliyr

Think more data means better health?

Dr. Zain Hakeem challenges the obsession with endless biomarkers & breaks longevity down to its core drivers. You’ll see how effect size, simplicity, consistency, beat the latest trends & how to bioharmonize your lifestyle around what truly works.

Meet our guest

Dr. Hakeem is a dual board-certified physician in Internal Medicine & Pediatrics, with a background in philosophy from LSU & a medical degree from Texas College of Osteopathy. He practices both primary & hospital medicine, blending acute care insight with preventative strategies.

He’s the creator of the Rx-Bayes app, which helps doctors interpret diagnostic accuracy through a statistical lens. On his YouTube channel, he breaks down health misinformation, explores true longevity optimization, & discusses why meaning is essential to living well.

Thank you to our partners
 * Outliyr Biohacker’s Peak Performance Shop [https://outliyr.com/shop/?utm_source=mindbodypeak&utm_medium=referral&utm_campaign=podcast&utm_content=episode+]: get exclusive discounts on cutting-edge health, wellness, & performance gear
 * Ultimate Health Optimization Deals [https://outliyr.com/deals]: a database of of all the current best biohacking deals on technology, supplements, systems and more
 * Latest Summits, Conferences, Masterclasses, and Health Optimization Events [https://outliyr.com/events]: join me at the top events around the world
 * FREE Outliyr Nootropics Mini-Course [https://outliyr.com/outliyr-nootropics-course?utm_source=podcast&utm_medium=show%20notes&utm_campaign=e37]: gain mental clarity, energy, motivation, and focus

Key takeaways
 * Focus on five key drivers like VO2 max, strength, social connections, not smoking & blood pressure instead of chasing 100+ biomarkers
 * Prioritize interventions with the biggest impact on lifespan rather than spending energy on minor or unproven strategies
 * Avoid mistaking correlation for causation by digging deeper into the real reasons behind trends
 * Recognize that the number of social interactions directly influences mortality risk & shouldn’t be overlooked
 * Improve VO2 max & strength through exercise to dramatically cut mortality risk even with simple changes
 * Avoid Goodhart’s Law by targeting true overall strength instead of isolated metrics like grip strength
 * Choose practices with real effects backed by evidence rather than wasting time chasing small wins
 * Optimize both quantity & quality of life by aiming to enjoy more years not just add them
 * Understand that both too much & too little sleep carry risks while exercise may be more influential than sleep alone
 * Rely on interventions supported by strong human evidence like clinical trials & Bradford Hill criteria

Episode Highlights

3:36 5 Longevity Drivers That Matter Most

10:07 What the Research Gets Wrong

25:19 VO2 Max, Strength & Social Health Deep Dive

40:02 Exercise, Adaptation & Anti-Fragility

47:18 The Limits of Stacking & Testing

1:08:21 Redefining Longevity, Sleep & What Really Matters

 

Links
 * Watch it on YouTube: https://youtu.be/YhcdonAJm8M 
 * Full episode show notes: outliyr.com/220 [https://outliyr.com/220]

Connect with Nick on social media
 * Instagram [https://outliyr.com/instagram-link]
 * Twitter (X) [https://outliyr.com/twitter-link]
 * YouTube [https://outliyr.com/podcast-youtube-link]
 * LinkedIn [https://linkedin.com/in/nicholasurban]

Easy

#220 5 Longevity Drivers That Actually Increase Lifespan by 500% | Dr. Zain Hakeem @ River Rock Medical

How many meaningful months do you actually have left?

Karen Salmansohn confronts the fear of death head-on & shows how it can fuel joy, growth & focus. This conversation covers mortality-based mindset shifts, bioharmonizing daily routines, & creating identity habits that connect your actions to your deeper purpose.

Meet our guest

Karen Salmansohn is a best-selling author & Behavioral Change Expert known for blending psychology, neuroscience & bold humor to help people live with greater intention. With over two million books & courses sold, she’s the founder of NotSalmon.com [http://NotSalmon.com], a personal development hub with 1.5 million followers, and has appeared on Oprah & in Psychology Today.

Her unique background in advertising & design fuels her witty, research-backed content, including bestsellers like How to Be Happy, Dammit. Karen empowers others to break free from autopilot & create more purposeful, fulfilling lives.

 

Thank you to our partners
 * Outliyr Biohacker’s Peak Performance Shop [https://outliyr.com/shop/?utm_source=mindbodypeak&utm_medium=referral&utm_campaign=podcast&utm_content=episode+]: get exclusive discounts on cutting-edge health, wellness, & performance gear
 * Ultimate Health Optimization Deals [https://outliyr.com/deals]: a database of of all the current best biohacking deals on technology, supplements, systems and more
 * Latest Summits, Conferences, Masterclasses, and Health Optimization Events [https://outliyr.com/events]: join me at the top events around the world
 * FREE Outliyr Nootropics Mini-Course [https://outliyr.com/outliyr-nootropics-course?utm_source=podcast&utm_medium=show%20notes&utm_campaign=e37]: gain mental clarity, energy, motivation, and focus

Key takeaways
 * Stop living on autopilot by focusing on presence over just going through the motions
 * Use mortality awareness to fuel urgent positive action instead of fear or paralysis
 * Make decisions through the lens of your future self to avoid regret later
 * Write your eulogy now to clarify what truly matters & aim for meaningful goals
 * Replace your to-do list with a to-die-for list filled with lasting experiences & deep relationships
 * Anchor daily habits to core values since identity creates lasting behavior change
 * Bridge the gap between your current self & eulogy self with intentional daily actions
 * Use tools like marble jars & life maps to make time visible & inspire better choices
 * Apply the greater-than sign to choose long-term fulfillment over short-term comfort
 * Swap bad habits with better stories & behaviors that support who you want to become

Episode Highlights

04:01 Living a “To Die For Life” With Intention

06:38 Using Death Awareness to Design a Better Life

15:35 Building Identity-Based Habits That Stick

36:41 Practical Tools to Anchor New Behavior

48:54 Overcoming Resistance, Self-Doubt & Old Patterns

Links
 * Watch it on YouTube: https://youtu.be/RTHQ4rFZPu0 
 * Full episode show notes: outliyr.com/219 [https://outliyr.com/219]

Connect with Nick on social media
 * Instagram [https://outliyr.com/instagram-link]
 * Twitter (X) [https://outliyr.com/twitter-link]
 * YouTube [https://outliyr.com/podcast-youtube-link]
 * LinkedIn [https://linkedin.com/in/nicholasurban]

Easy ways to support
 * Subscribe [https://outliyr.com/subscribe]
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#219 The 'To Die List' vs The 'To Do List': Proven Identity Habits to Boost Longevity | Karen Salmansohn @ Your To Die For Life

Tired of surface-level wellness routines that never stick?

Dr. Amy Albright reveals how real transformation starts with tuning into your body’s signals. From EEG brain retraining & intuitive journaling to Chinese medicine & autoimmune protocols, this episode outlines a grounded path to clarity, inner peace & next-level health.

Meet our guest

Dr. Amy Albright is a pioneer in human potential, integrating neuroscience, business strategy, health, & spirituality to help individuals & organizations thrive. As CEO & co-founder of Holon, she partners with Dr. Drew Pierson to deliver cutting-edge neurofeedback programs that accelerate cognitive, emotional, physical, & spiritual growth.

Her innovative methods help visionary leaders achieve clarity, resilience, & alignment with their core values. Through advanced brain training & transformational practices, Dr. Amy empowers people to unlock their highest potential.

Thank you to our partners
 * Outliyr Biohacker’s Peak Performance Shop [https://outliyr.com/shop/?utm_source=mindbodypeak&utm_medium=referral&utm_campaign=podcast&utm_content=episode+]: get exclusive discounts on cutting-edge health, wellness, & performance gear
 * Ultimate Health Optimization Deals [https://outliyr.com/deals]: a database of of all the current best biohacking deals on technology, supplements, systems and more
 * Latest Summits, Conferences, Masterclasses, and Health Optimization Events [https://outliyr.com/events]: join me at the top events around the world
 * FREE Outliyr Nootropics Mini-Course [https://outliyr.com/outliyr-nootropics-course?utm_source=podcast&utm_medium=show%20notes&utm_campaign=e37]: gain mental clarity, energy, motivation, and focus

Key takeaways
 * Prioritize more & better sleep to drive growth, change & true high performance
 * Tailor nutrition to what your body actually feels best with, not just trends or generic advice
 * Blend scientific data with intuition because gut feelings & deeper truths matter just as much as numbers
 * Find what’s optimal for you since every brain works differently & high performance depends on personal alignment
 * Understand the amygdala’s full role as it boosts joy, memory & focus, not just fear responses
 * Let go of pain & trauma quickly with skilled support & the right tools since healing doesn't need to be slow
 * Train your nervous system to relax deeply so vacation-level calm becomes your new normal
 * Listen to intuitive micro-signals in your body since small feelings guide massive life changes
 * Use handwritten morning journaling to connect with inner clarity & surface hidden answers
 * Remember your worth goes beyond numbers because your spirit, not just your data, defines your potential

Episode Highlights

06:15 Dr. Amy Albright’s Holistic Approach to Brain Health

16:02 Where Science Meets Spirituality

18:55 Using Technology for Transformation at Holon

41:48 Enhancing Brain Health with Biochemistry, Brainwaves & Intuition

47:13 Real Brain-Based High Performance

01:01:14 Tools for Emotional Healing, Nervous System Reset & Inner Alignment

Links
 * Watch it on YouTube: https://youtu.be/DiEBO2GNvRs 
 * Full episode show notes: outliyr.com/218 [https://outliyr.com/218]

Connect with Nick on social media
 * Instagram [https://outliyr.com/instagram-link]
 * Twitter (X) [https://outliyr.com/twitter-link]
 * YouTube [https://outliyr.com/podcast-youtube-link]
 * L [https://linkedin.com/in/nicholasurban]

#218 The Neuro Blueprint To Deep Heal, Reset Your Nervous System & Access True Joy | Dr. Amy Albright @ Holon

Still trusting labels like “heart-healthy” or “cold-pressed”?

Seed oils quietly erode gut health, brain function, & energy regulation. Dr. Cate Shanahan unpacks why they’re worse than sugar, what your mitochondria actually need, & which ancestral fats support real biosynergy. This episode brings clarity on the biggest dietary villain hiding in plain sight and how to kick it for good.

Meet our guest

Dr. Cate Shanahan is a widely respected physician & author whose work has sparked major movements around ancestral nutrition, seed oil elimination, & traditional eating. Her book Deep Nutrition and nutrition strategies have influenced top health leaders, professional athletes like Kobe Bryant & Aaron Judge, and millions worldwide.

Known for exposing the metabolic damage caused by seed oils, she’s helped shift public discourse on nutrition from obscurity to mainstream awareness. Dr. Cate’s mission is to empower people of all backgrounds to reclaim their health through food not pharmaceuticals.

Thank you to our partners
 * Outliyr Biohacker’s Peak Performance Shop [https://outliyr.com/shop/?utm_source=mindbodypeak&utm_medium=referral&utm_campaign=podcast&utm_content=episode+]: get exclusive discounts on cutting-edge health, wellness, & performance gear
 * Ultimate Health Optimization Deals [https://outliyr.com/deals]: a database of of all the current best biohacking deals on technology, supplements, systems and more
 * Latest Summits, Conferences, Masterclasses, and Health Optimization Events [https://outliyr.com/events]: join me at the top events around the world
 * FREE Outliyr Nootropics Mini-Course [https://outliyr.com/outliyr-nootropics-course?utm_source=podcast&utm_medium=show%20notes&utm_campaign=e37]: gain mental clarity, energy, motivation, and focus

Key takeaways
 * Eating a large serving of fries from a restaurant is said to deliver the equivalent toxicity of smoking an entire pack of cigarettes
 * Oils can take up to six years to fully remove from the body
 * The “Hateful Eight” seed oils Dr. Shanahan warns against include common household staples linked to chronic health issues
 * Most seed oils were originally industrial lubricants; factory processing introduces toxins harmful to human health
 * Labeling seed oils as “plant-based” misleads consumers into thinking they're safe, despite harmful effects
 * Factory refining & heating oxidize fats, creates toxic byproducts that damage cells & contribute to disease
 * Neutral or flavorless oils lack nutrients; strong-flavored oils often contain more beneficial compounds
 * Seed oils trigger gut inflammation, leading to symptoms like bloating, heartburn, & IBS
 * Oxidative stress from damaged fats accelerates aging, damages mitochondria, & drives chronic illness
 * Detoxing seed oils supports taste reset, reduces sugar cravings, & rebuilds metabolic health
 * Soy oil makes up 80% to 90% of all the seed oils being sold

Episode Highlights

00:00 The Dangers of Seed Oils
05:10 What Are the Hateful Eight & Why They’re Toxic
09:10 The Seed Oil Takeover: Industry & Influence
12:55 How “Healthier” Labels Mislead People
23:25 The Fish Oil & Cholesterol Myths
28:37 Practical Fixes for Everyday Health

Links
 * Watch it on YouTube: https://youtu.be/JhPT5utza9E 
 * Full episode show notes: outliyr.com/217 [https://outliyr.com/217]

Connect with Nick on social media
 * Instagram [https://outliyr.com/instagram-link]
 * Twitter (X) [https://outliyr.com/twitter-link]
 * YouTube [https://outliyr.com/podcast-youtube-link]

#217 The Pantry Ingredient Damaging Your Brain, Gut, & Slowly Destroying Your Health (Dark Calories & Seed Oils) | Dr. Cate Shanahan @Deep Nutrition

Can pressure actually fuel your success?

Dr. Haley Perlus reveals how Olympic-level habits turn stress into strength. From 5-minute rituals to mindset reframes, Dr. Haley Perlus shares how to bioharmonize your habits, rewire your mindset & use emotional regulation for lasting results. Perfect for athletes & high performers chasing clarity, confidence & consistency.

Meet our guest

Dr. Haley Perlus is a Performance Psychology expert who helps business leaders & high achievers apply elite athletic mental strategies to reach peak performance. With a Ph.D. in Sport Psychology & certifications in coaching, fitness, & nutrition, she turns high-pressure environments into platforms for success.

Her clients include Fortune 500 companies & top executives seeking to master resilience, focus, & decision-making. Haley delivers science-backed tools that go beyond motivation to drive lasting productivity & leadership excellence.

Thank you to our partners
 * Outliyr Biohacker’s Peak Performance Shop [https://outliyr.com/shop/?utm_source=mindbodypeak&utm_medium=referral&utm_campaign=podcast&utm_content=episode+]: get exclusive discounts on cutting-edge health, wellness, & performance gear
 * Ultimate Health Optimization Deals [https://outliyr.com/deals]: a database of of all the current best biohacking deals on technology, supplements, systems and more
 * Latest Summits, Conferences, Masterclasses, and Health Optimization Events [https://outliyr.com/events]: join me at the top events around the world
 * FREE Outliyr Nootropics Mini-Course [https://outliyr.com/outliyr-nootropics-course?utm_source=podcast&utm_medium=show%20notes&utm_campaign=e37]: gain mental clarity, energy, motivation, and focus

Key takeaways
 * Start your day with simple, consistent habits to set a positive tone & build success momentum
 * Move daily & get outside to boost mood & bring out your best self
 * Embrace pressure & stress as tools for growth & fulfillment
 * Focus on strengths to handle stress & build control & confidence
 * Recognize & accept uncomfortable feelings, then channel the energy into action
 * Shift how you interpret stress and reframe stories to turn stress into a helpful force
 * Tweak your environment to break mental blocks & improve motivation & focus
 * Build micro habits daily then small consistent actions will grow into non-negotiables
 * Build identity around inner strengths & values not just roles or achievements
 * Bounce back quickly because success comes from fast recovery & energy shifts, not perfection

Episode Highlights

3:41 Goal Setting & Pre-Performance Routines

9:21 Redefining Pressure as a Performance Enhancer

16:32 Implementing Pressure & Stress Management Tactics

29:03 Role of Training, Habits, & Recovery

57:11 Tools for Optimal Focus & Concentration

Links
 * Watch it on YouTube: https://youtu.be/UeKPJtkGLpw 
 * Full episode show notes: outliyr.com/216 [https://outliyr.com/216]

Connect with Nick on social media
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5-Minute Habits Olympic Coaches Trust for Success | Dr. Haley Perlus

How are 500,000 people using neurofeedback to hack their sleep, stress & focus without relying on stimulants or wearables?

Ariel Garten, neuroscientist & Muse co-founder, breaks down how EEG & FNIRS technology tracks brainwaves in real time to guide meditation, sharpen focus, & deepen sleep. This episode reveals how brain training stacks up against smart rings, & why heart rate variability, digital sleeping pills, & prefrontal cortex tuning matter more than ever.

Meet our guest

Ariel Garten is a neuroscientist & former psychotherapist who co-founded Muse, the brain-sensing EEG headband that’s helped over 500,000 users reduce stress, sleep better & improve meditation.



She’s passionate about making brain health accessible through innovative tech that empowers people to take control of their mental well-being. Ariel is also a sought-after speaker, known for bridging science, technology & human potential.

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 * Outliyr Biohacker’s Peak Performance Shop [https://outliyr.com/shop/?utm_source=mindbodypeak&utm_medium=referral&utm_campaign=podcast&utm_content=episode+]: get exclusive discounts on cutting-edge health, wellness, & performance gear
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Key takeaways
 * Learn how different brainwave types (delta, theta, alpha, beta, gamma) relate to your state of mind & focus
 * Prioritize quality sleep, sunlight, food & loving connections as non-negotiables for long-term brain health
 * Use clinical-grade EEG for real-time insight into brain activity as it’s more accurate than wrist or ring wearables
 * Speed up meditation progress with tech that provides real-time feedback on attention & focus
 * Train sleep quality with biofeedback tools like the digital sleeping pill that guide the brain into deeper sleep & track stages
 * Support relaxation & boost brainwave coherence for calm focus through heart rate variability & controlled breathing
 * Build cognitive flexibility through regular brain training & meditation to improve adaptability & focus recovery
 * Boost brain oxygenation, endurance & prefrontal cortex performance through physical exercise
 * Prioritize recovery especially sleep & relaxation, for brain growth & post-training performance
 * Stay flexible by adapting meditation, exercise & brain training schedules to life’s changing demands

Episode Highlights

5:30 How Muse Made Clinical-Grade Neurofeedback Accessible at Home

9:25 Use Cases for Neurofeedback & Brain Training

27:07 Connection Between HRV, Vagus Nerve, & Brainwave Activity

37:58 Designing a Minimalist Muse Protocol for Daily Use

1:02:26 Addressing Myths & Misconceptions in Cognitive Training

Links
 * Watch it on YouTube: https://youtu.be/Y1OuaYFXXdo 
 * Full episode show notes: outliyr.com/215 [https://outliyr.com/215]

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How 500,000+ People Are Hacking Stress, Focus, & Sleep Using EEG, Neurofeedback, HRV & More | Ariel Garten @ Muse

Mind Body Peak Performance is the show for folks dedicated to maximizing their overall quality of life. I am your host Nick Urban and I'm bringing you the best minds handpicked from cognitive enhancement, bioharmonization (biohacking 2.0), fitness, ancestral health, herbal medicine, spirituality, personal development, longevity, supplementation, and meditation. Each episode deconstructs their world-class work into tangible steps for you to look, feel, and perform your best. We'll leave no stone unturned whether modern topics like peptides and nootropics, or ancient systems like Ayurveda and Traditional Chinese Medicine. You'll learn how to re-sculpt your body, boost energy levels, improve athletic performance, and gain mental clarity. Nick Urban is a certified Chek Practitioner, biohacker, performance coach, and has spent a decade studying high performance. Health nut or not, MPB will fill your toolbox with products, tactics, knowledge, and resources needed to live at your maximum potential.

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Zencastr Investor turned Zencastr Regretter

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