What if the reason you feel tired, foggy, and wired, despite eating clean and training hard, is the light you're sitting under right now?

Engineer and VivaRays founder Roudy Nassif explains why light is information, not just illumination, and how your light environment quietly controls energy, sleep, mood, and longevity. He shares the science of human photosynthesis, melatonin as the body's strongest antioxidant, why blue light isn't the villain, and the exact protocol he used to reverse his own ADHD, depression, and chronic fatigue.

Meet our guest

Roudy Nassif is an engineer, light expert, and founder of VivaRays, the company behind the world's first circadian glasses. He has taught thousands of practitioners and doctors how light shapes health, on a mission to help more than one million people live in rhythm with nature's light and dark cycles. After clawing out of rock bottom by changing his light environment, he spent eight years studying the science of light and darkness.


Thank you to our partners
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Key takeaways
 * Roughly 90% of chronic disease starts in mitochondria degraded by artificial light (Dr. Douglas Wallace)
 * Only about a third of your energy comes from food; sunlight drives another large share
 * Certain light frequencies make digestive enzymes up to 500% more effective at nutrient absorption
 * Melanin splits water with UV to produce molecular hydrogen, a powerful antioxidant
 * New melanin takes four to five weeks to build, so start UV at two minutes and go slow
 * Chemical sunscreens are phototoxic; shade, hats, and clothing protect better
 * Blue light is not bad; harmonize the 455 nm LED spike by day and block it only at night
 * A narrow-band red light panel is a grain of sand next to the sunlight ocean

Episode highlights

01:48 Light is information, not illumination

06:07 One third food, one third sunlight

10:29 Roudy's rock bottom and the Quebec farm

24:17 Melanin, water splitting, and molecular hydrogen

39:34 The truth about chemical sunscreen

1:03:29 The blue-blocking glasses scam

1:11:37 Building the ideal evening light environment

 

Links
 * Watch it on YouTube: https://youtu.be/azx0nbCr2rM 
 * Full episode show notes: https://outliyr.com/270 

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]
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   </

#270 Light Is Information, Not Just Illumination: How Your Light Environment Controls Energy, Sleep & Longevity | Roudy Nassif @Vivarays

What if your "normal" blood test is hiding a real deficiency? In this solo episode, Nick Urban reveals how your body defends its blood first, so the reserves behind it can quietly drain while the number looks perfect.

Nick Urban, founder of Outliyr, bioharmonizer, and performance coach, breaks down the exact filters he uses to decide what earns a spot in his supplement stack: reading a label like a manufacturer, sorting every supplement by tier and job, and testing what actually works for you.

Meet the host

Nick is the founder of Outliyr and host of the High Performance Longevity podcast. A bioharmonizer and performance coach, he blends modern science with ancestral wisdom to decode what actually moves the needle on energy, healthspan, and performance.

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
 * Blood is the last place most deficiencies show because the body defends it first
 * Only 0.33% of your body's magnesium sits in blood serum
 * Iron absorbs about twice as well every other day because one dose blunts the next by ~40%
 * Magnesium oxide is about 4% absorbed; look for glycinate, malate, taurate, or citrate
 * In a proprietary blend, the ingredient printed last is the smallest amount
 * The FDA tested 46 supplements from Amazon and eBay and all 46 had undeclared drugs
 * A one-time genetic test can show how you'll respond to supplements and peptides

Episode highlights

02:01 Why "normal" bloodwork can mislead you

03:52 Magnesium: you measured a puddle, not the reservoir

06:53 Goodhart's Law for your health

08:36 The 3 tiers: essential, conditionally essential, non-essential

10:07 The 4 jobs every supplement does

14:25 Reading a label like a manufacturer

17:19 Proprietary blends & pixie dusting

22:25 The 7-question context lens

25:10 Build your stack for free with Outliyr

 

Links
 * Watch it on YouTube: https://youtu.be/8UC1VSAtzjg
 * Full episode show notes: https://outliyr.com/269 

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
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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 Outliyr,

Nick

#269 How to Choose Supplements Like a Pro: Tiers, Jobs, Label Red Flags & the One Phrase That Changes How You Buy | Nick Urban @Outliyr

What if the pills in your medicine cabinet are the problem, not the fix?

Dr. Robert Beltran was a triple board-certified surgeon and pharmacist for 30 years. Then a 2014 accident left him dependent on OxyContin. A five-herb blend from an Asian market cleared his brain fog in three weeks and got him off opioids, launching a decade of formulating plant-based supplements at recomnd Nutrition.

Meet our guest

Dr. Robert Beltran (MD, PharmD, FACS) is a retired ENT and cosmetic surgeon and the CEO and Chief Formulator of recomnd Nutrition. At 73, he blends a pharmacist's rigor with a decade of clinical work on herbal formulas for cognition, stress, and sexual wellness.

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
 * A 2024 DNA barcoding study found 60% of shelf supplements don't match their label
 * At least half of market supplements show no measurable benefit
 * No clinical study has shown an obvious anti-aging benefit from NAD, per Beltran
 * Herbs like tongkat ali and maca raise the body's own testosterone without replacing it
 * 70% of men on testosterone therapy over 12-18 months develop side effects
 * Antidepressants, sedatives, and sleep aids account for 60,000 deaths a year
 * Fix exercise, diet, and stress before reaching for any supplement

Episode highlights

01:53 The accident and the opioid trap

04:43 The five-herb blend that changed everything

07:01 What extract ratios really mean

18:31 The case against NAD

28:26 Herbs that raise testosterone naturally

30:55 The testosterone therapy risks clinics bury

49:15 The 60,000-death problem

53:26 Three desert-island ingredients

01:01:22 What to fix before any supplement

 

Links
 * Watch it on YouTube:
 * Full episode show notes: https://outliyr.com/268 

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
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 * Leave an Apple Podcast review [https://outliyr.com/rate-podcast/]
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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 Outliyr,

Nick

#268 Herbal Medicine vs Pharmaceuticals: What Actually Works? | Dr. Robert Beltran @recomnd Nutrition

Most men over 40 who feel tired, foggy, and flat get told the same thing: your testosterone is low, here's a prescription. Functional medicine practitioner Ollie Matthews makes the case for the opposite order of operations.

In this episode, men's hormone coach Ollie Matthews (OJ Health) explains why your hormones are a readout of how you live, why the gut quietly runs your hormones, and why he treats testosterone replacement as the last step, not the first. He shares his own story of crashing his hormones during a bodybuilding phase, rebuilding them as a new dad, and the framework he now uses with clients.

Meet our guest

Ollie Matthews is a functional medicine practitioner and men's hormone coach, and one of the first UK practitioners accredited under Harvard-affiliated Dr. Datis Kharrazian. He's the creator of The ONE Method and works with dads who want their energy and confidence back. After losing his own father young and later rebuilding his health from a deep low, his mission is to help a million dads not die before seeing their children grow up.

Thank you to our partners
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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
 * 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
 * Low testosterone is often a signal of sleep, alcohol, training, and stress, not just a number to medicate
 * High SHBG can leave total testosterone "normal" while usable free testosterone sits at the bottom
 * Replacement therapy works best as a last step, after the basics are genuinely handled
 * The gut supplies the raw materials your body uses to build hormones, and helps clear them too
 * Fiber tolerance is a quick window into gut health
 * Stress perception, not just the amount of stress, drives much of the damage
 * Build foundations like Everest base camp, because people fall off fastest right after hitting a goal
 * The deepest, most durable motivation is usually personal, in Ollie's case, being there for his daughter

Episode highlights

00:00 Why "your testosterone is low" is usually the wrong starting point

01:48 What functional medicine actually means

02:54 The lifestyle factors that quietly suppress testosterone

05:54 Why blood work only tells part of the story

11:17 The marker most doctors skip (free testosterone vs total)

13:43 Ollie's story: losing his dad, burnout, and bodybuilding

19:11 Hitting rock bottom and the road back as a new dad

24:49 The ONE Method: Own it, Nourish it, Elevate it

27:50 The Mount Everest model of building health

33:19 Aesthetics vs health, and why psychology matters most

45:11 Why fixing your gut helps fix your hormones

50:23 Stress perception vs stress level

59:00 The question about men's health nobody asks

 

Links
 * Watch it on YouTube: https://youtu.be/u6H_hn8Gx1k
 * Full episode show notes: https://outliyr.com/267 

Conne

#267 Low Testosterone Isn’t Always the Problem: Root Causes You Should Know | Ollie Matthews @Ojay Health

How to get the nutrients modern food misses, even when you eat clean. In this episode Nick walks the full chain from seed to cell and shows the simple fix.

He makes the surprising, hopeful case that closing your nutrient gap is one of the easiest health upgrades in 2026.

Meet the host

Nick is the founder of Outliyr and host of the High Performance Longevity podcast. A bioharmonizer and performance coach, he blends modern science with ancestral wisdom to decode what actually moves the needle on energy, healthspan, and performance.

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
 * The "balanced diet means no supplements" model is decades out of date
 * North America once grew 17,000+ apple varieties; stores now carry ~10
 * Across 43 crops (1950-1999), zinc fell 27-59% and calcium 16-46%
 * Milling white flour strips 70-90% of B vitamins; ~80% of magnesium is lost in processing
 * Glyphosate was patented as a mineral chelator and an antibiotic
 * Organ-meat intake dropped ~90% since the 1970s, cutting choline and B12
 * Modern water and modern life raise your nutrient demand
 * The fix is simple: eat the most nutrient-dense food you can, then close the gap with a smart stack

Episode highlights

00:46 The "supplements are a waste" myth

02:24 Seeds & the varietal collapse

04:21 What 50 years did to the soil

06:32 How produce is grown today

10:01 What processing strips out

12:11 Glyphosate & farm chemicals

15:00 The foods that left the modern plate

16:46 Why your water lost its minerals

17:37 Why your body needs more now

24:28 How to close the gap

 

Links
 * Watch it on YouTube: https://youtu.be/lMW85dc6W7o
 * Full episode show notes: https://outliyr.com/266 

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]
 * Leave an Apple Podcast review [https://outliyr.com/rate-podcast/]
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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 Outliyr,

Nick

#266 Unlock Consistent Peak Energy by Fixing the 7 Hidden Gaps in Modern Nutrition | Nick Urban @Outliyr

Here's how the hardest reset on the planet actually works, and how to do it safely.

Theo Lucier has spent over a decade studying dry fasting through his project Forgotten Health and his guided program Dry Fast with Friends. He breaks down why a true dry fast is different from a water fast, how the body burns fat for its own water, the endogenous stem cell release on day 5 and 7, and why the way you exit matters more than the fast itself.

Meet our guest

Theo Lucier is a natural health researcher and supplement formulator, founder of Forgotten Health, and co-creator of the Dry Fast with Friends community program with Sean McCormick. After overcoming severe chronic fatigue and 16 years of one-meal-a-day eating, he now focuses on dry fasting for stem cell release, cellular detox, and energy.


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
 * A dry fast turns 100 grams of fat into 115 grams of metabolic water from within
 * A water fast breaks down muscle and organ tissue; a dry fast spares lean mass
 * A 5-day dry fast triggers one wave of stem cell release, a 7-day triggers two
 * The Russian fat-loss method: a 24-hour dry fast plus a 6.2 mile walk, twice a week
 * Day 3 is the hardest, when the body switches from glucose to ketone metabolism
 * A soft dry fast with hydrogen peroxide baths supports detox better than a hard one
 * Dry fasting is one of the few ways to quickly eject deuterium from the mitochondria
 * Pre-tox for months first if you carry heavy toxic load
 * How you refeed matters more than the fast: no sugar, sip water slowly to avoid edema

Episode highlights

00:00 Important safety disclaimer

02:42 Introduction

04:21 What dry fasting is & what it feels like

06:06 Dry vs wet fasting (gluconeogenesis)

07:49 How 100g of fat becomes 115g of water

12:26 Endogenous stem cell release explained

16:48 The Russian "AK47" fat-loss method

22:44 Cortisol, stress & why day 3 is hardest

28:23 Changing your fat set point vs GLP-1s

40:02 How to pre-tox before a dry fast

47:19 Exiting safely: the most important part

58:32 Why dry fast "with friends"

1:02:16 Community results: mood, injuries, parasites

1:09:06 The program & how to join

 

Links
 * Watch it on YouTube: https://youtu.be/69msEGyAXFQ
 * Full episode show notes: https://outliyr.com/265 

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
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 * Leave an Apple Podcast review [https://outliyr.com/rate-podcast/]

#265 How 5 Days With No Food OR Water Triggers a 100% Natural Stem Cell Release | Theo Lucier @Forgotten Health

Heavy metal detox is the most overlooked driver of fatigue, brain fog, anxiety, and low testosterone — and most standard lab panels miss it entirely.

In this episode, toxic burden specialist Kyle Hulbert explains why "normal" blood work can leave you feeling terrible and what actually works to reverse hidden toxicity.

Meet our guest

Kyle Hulbert is a wellness and integrative nutrition coach specializing in detoxification, hormones, and root-cause health. After his own decade-long struggle with anxiety, brain fog, fatigue, and a testosterone level of 159 at age 21, Kyle discovered that hidden heavy metal toxicity was driving his symptoms. He now runs a clinic model that has helped over 1,500 people in its first year reverse toxic burden, balance hormones, and recover their energy.

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
 * 25 to 30% of the population is dealing with heavy metal toxicity. 60 to 70% with toxins more broadly.
 * Standard blood tests are unreliable for heavy metals because metals live in tissues, not blood. A negative blood test does not rule out a burden.
 * The provocation test (DMPS or EDTA IV plus an 8-hour urine collection) is the gold standard for measuring heavy metal load.
 * Cilantro and most "natural" detoxes cannot bind mercury. Mercury needs a chelator with two thiol bonds: DMPS, DMSA, or alpha lipoic acid.
 * 90 percent of people with mold symptoms see those symptoms resolve when their heavy metals come down. Metals form the scaffolding for mold biofilms.
 * EBOO filters glyphosate, mold toxins, microplastics, bacteria, and viruses. It increases blood oxygenation by about 35 percent and the effect lasts roughly a week.
 * 8,000 daily steps is the research-supported target for lymphatic drainage. 10,000 was a pedometer-marketing number.
 * Start at home with water, then food (EWG Clean 15 and Dirty Dozen), then swap household products as you run out.
 * Selenium can displace mercury from the brain but only do this while you are actively chelating from the body.

Episode highlights

04:04 The hormone replacement breakthrough that changed everything

13:26 What percent of the population is dealing with toxic burden

16:49 The provocation test: gold standard heavy metal testing

21:12 Mercury, mold, parasites, glyphosate: what to test for

27:00 Why most "mold problems" are actually heavy metal problems

34:34 TPE vs EBOO: comparing two longevity therapies

43:01 What an EBOO session actually costs

48:14 The mold test that actually works (MyMyco antibody test)

55:23 Why mental health symptoms may be a toxic burden story

01:03:39 Procaine therapy: the underrated nervous system reset

01:06:23 Final takeaways

 

Links
 * Watch it on YouTube: https://youtu.be/UkOmi7Ox0Qg 
 * Full episode show notes: https://outliyr.com/264 

Connect with Nick on social media

#264 How Toxic Burden Impacts Hormones, Brain Health & Longevity | Kyle Hulbert

Imagine throwing away your antidepressants and never needing them again. For about 85% of the people who sit with Dr. Jeff McNairy, that is exactly what happens.

He is the Chief Medical Officer of Rythmia, the world's only medically licensed ayahuasca retreat, and he looks at the most stigmatized corner of mental health through a clinical lens: the chemistry, the screening, the data, and the integration work that decides whether change lasts.

Meet our guest

Dr. Jeff McNairy holds a doctorate in psychology and a master's in public health from UCLA. He ran locked psychiatric units in Pasadena and was administrative director of Passages Malibu before trying plant medicine himself in 2014. For 25+ years he has worked at the intersection of Western psychology and indigenous medicine, and today he runs the medical operation and Costa Rican licensing for Rythmia.

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
 * Ayahuasca pairs DMT with an MAOI vine so the compound survives digestion and reaches the brain
 * It activates a gene that links the amygdala to the prefrontal cortex, letting stored trauma surface and release
 * About 85% of guests who came off antidepressants to attend never go back on them
 * Rythmia turns away ~22 people a day for SSRIs, benzodiazepines, heart conditions, bipolar 1, schizophrenia, or type 1 diabetes
 * The ceremony is the start, not the finish: every guest gets a free 13-week integration program
 * A "psychosomatic" purge (vomiting, yawning, sweating) is how the body lets go of held emotion
 * Intention plus meditation may drive a real epigenetic effect, per emerging UK research
 * The biggest red flag in plant medicine is a retreat without firm staff-guest boundaries

Episode highlights

00:00 Intro

02:25 What ayahuasca actually is (DMT + MAOI)

05:22 What a week at Rythmia looks like

10:22 How emotions get stored in the body

12:31 85% come off antidepressants and don't go back

17:19 The free 13-week aftercare program

38:41 Foods that pull you out of the medicine

48:51 Testing biological age before and after

51:31 How Rythmia measures success (98%)

53:42 Breaking the hippie stereotype 57:59 When NOT to do ayahuasca

1:05:57 What he's building next

 

Links
 * Watch it on YouTube: https://youtu.be/N6SdiFFKFTY 
 * Full episode show notes: https://outliyr.com/263 

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]
 * Leave an Apple Podcast review [https://outliyr.com/rate-podcast/]
 * Sugg [https://outliyr.com/contact/]

#263 Ayahuasca, Trauma Healing & Plant Medicine Science | Jeff McNairy @Rythmia

What if your 10,000 steps a day were the reason your back hurts?

Biomechanics engineer Gabriel Saravia, joins Nick Urban to break down why most chronic back pain comes from millimeter-scale vertebra shifts rather than weak muscles. After eliminating chronic pain in hundreds of clients ranging from world champions to people who couldn't move without bracing, his approach centers on spine-driven mechanics: the rotation, lateral flexion, and decompression patterns humans evolved for.

Meet our guest

Gabriel Saravia is an engineer turned biomechanics specialist and the creator of the Paraball, Paramace, and Parabell training systems. After years of chronic back pain from competitive squash and bodybuilding, he rebuilt his understanding of the human body from first principles and now coaches everyone from world champions to clients with severe movement limitations. His method centers on spine-driven mechanics: the rotation, lateral flexion, and decompression patterns humans evolved for.

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
 * A 1-millimeter vertebra shift can be the difference between pain and no pain
 * Static stretching destroys concentric muscle strength over years, which is why yoga teachers develop the worst back pain Saravia sees clinically
 * 10,000 asymmetric steps a day compounds into lateral spinal shifts and S-curve patterns
 * Bottom-up kinetic sequencing (pelvis first, ribcage second) powers every rotation; reversing it collapses force
 * The universal weakness on almost every client is knee flexion in hip hyperextension
 * Heavy axial loading widens vertebral cross-section, which reduces spinal range of motion
 * Sprint ground forces exceed deadlift ground forces, with none of the spinal ompression
 * Replace static stretches with loaded mobility: use your own muscles plus a light weight to pull joints through end range
 * For posterior chain loading, swap deadlifts for atlas stones, single-leg deadlifts at half weight, or sprints

 

Episode highlights

00:00 Intro

02:01 Origin story: bodybuilding back pain

05:18 Spine anatomy: 3 planes of motion

06:07 The 1 millimeter vertebra shift that decides pain

13:33 Why static stretching fails biomechanically

17:08 Why yoga teachers have the worst back pain

21:35 Bottom-up kinetic sequencing (the cross punch)

32:22 The universal weakness on every gait analysis

35:48 The ribcage elevation protocol for back pain

42:25 Why 10,000 asymmetric steps destroy the spine

56:36 Tensegrity and active spinal decompression

01:02:25 Rapid fire: daily exercise, biggest gym waste

 

Links
 * Watch it on YouTube: https://youtu.be/1JkynREwwcQ 
 * Full episode show notes: https://outliyr.com/262 

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

#262 10,000 Steps Is Making You Worse: The Biomechanics Truth About Pain & Performance | Gabriel Saravia @The Paraball

What if everything you've been told about training harder is the reason you're breaking down? JD Tremblay is one of only 3 people to complete the Epic Deca - 10 Ironmans in 10 consecutive days. He didn't get there by pushing harder. He engineered it.

In this episode, JD reveals the BRAIN system he uses with athletes, military, and high performers across 4 countries. He explains why elite Kenyan runners train at 5-6 minutes per kilometer most days, why a 12-minute nap beats 2am caffeine, and why studies show humans cannot truly multitask.

 

Meet our guest

JD Tremblay is a former military member with over a decade of service, an ultra-endurance triathlete, naturopathic practitioner, and Integrated Performance Engineer. He serves as Director of High Performance & Mental Resilience Advisor at Hungry Warrior Academy. Only 3 people have ever completed the Epic Deca (10 consecutive Ironmans). JD is also a world record holder in firefighting gear and runs philanthropy supporting children in 5 countries

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

 * The BRAIN system: Blood chemistry, Recovery, Attention, Inflammation/input, Nervous system regulation

 * A morning smoothie spikes cortisol - fine pre-workout, problematic before sedentary work

 * A 12-minute nap outperforms 2am caffeine for late-night cognition without the rebound

 * Match recovery to actual training and life demand. One-size-fits-all recovery is a marketing myth

 * Phone scrolling is physical rest only. The mind stays in sympathetic mode and does not recover

 * Pain is normal in training. Injury should stop you. Reserve ibuprofen for emergencies, not defaults

 * Studies show humans cannot truly multitask. What feels like multitasking is rapid context switching

 * Some people need MORE stress, not less. Input under-load creates fake-victim cycles

 * Engineer your goals like an experiment: plan, strategy, prototype, execute. Most people fail at execute

 * Track symptoms over data points during ultra-endurance. Fatigue could be electrolytes or sugar
   
    

Episode highlights

00:00 Intro

01:35 The Alien Athlete

04:03 The BRAIN system explained

10:31 12-minute nap vs 2am caffeine

16:27 How elite Kenyan runners actually train

20:24 Active vs passive vs total rest

30:24 Why multitasking is a myth

39:11 Why some people need MORE stress, not less

46:36 Engineering 10 Ironmans in 10 days

51:32 Symptom-based pacing in ultra-endurance

 

Links
 * Watch it on YouTube: https://youtu.be/M4TzdSeP5Hs 
 * Full episode show notes: https://outliyr.com/261 

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

#261 10 Ironmans in 10 Days: The BRAIN System for Ultra-Endurance   Recovery | JD Tremblay

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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