High Performance Longevity

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

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
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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 
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Nick

#260 Why Discipline Is a Byproduct of Structure (Not Willpower)How to Program the 85% of Your Mind That Runs Your Life | Dre Baldwin

What if discipline isn't a trait you're born with, but a byproduct of something far more controllable?
In this conversation, Dre Baldwin breaks down why discipline is the byproduct of a documented structure (not willpower), why 85% of your behavior is subconscious, and how to design a system that produces excellence as a default rather than a feat.
Meet our guest
Dre Baldwin is the founder of Work On Your Game®. A 4x TEDx speaker, 43-time author, and former 9-year pro basketball player, Dre coaches entrepreneurs and experts on installing the mindset, systems, and strategy required to scale from six to seven figures. His work has been studied by athletes, founders, and military operators who want a measurable framework for performance rather than another motivational pep talk.
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Key takeaways
Discipline is not a personal trait. It's what consistent execution of a structure looks like from the outside
85% of your thoughts are subconscious. The first step is becoming conscious of the unconscious
Three levers reprogram the subconscious: repetition, immersion, and emotionalization
Best structures remove options. If thing A is what you should do and the structure removes alternatives, success becomes mathematical
Fundamentals first. Tom Brady flew across the country for throwing-technique coaching after winning his sixth Super Bowl
Things you can't measure, you can't manage. The Execution Reliability Index turns discipline into a number
The Third Day separates pros from amateurs. Pre-decide that day three means stay
Collapse your identity into one defining thing. Multi-hyphenate athletes underperform single-focus competitors
 
Episode highlights
00:00 Intro
05:32 What "mindset" actually means
08:07 Three ways to reprogram the subconscious
19:21 Applying training concepts to business
23:35 Discipline is a byproduct of structure
35:38 What Dre's parents taught him about showing up
37:34 The cascade: principle to rewards
40:24 Cross-referencing advice against people with results
53:08 The Execution Reliability Index
56:13 The Third Day decision point
1:01:12 Identity as the foundation
1:08:24 Final takeaway: collapse your identity
1:09:13 Outro
Links
Watch it on YouTube: https://youtu.be/Ui78yTi43lA 
Full episode show notes: https://outliyr.com/260 
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Nick

#259 The Neuroscience of Why Your Healthy Habits Don't Stick & The 8C Framework That Makes Them Last | Dr. Lisa Riegel

Dr. Lisa Riegel reveals why 85% of New Year's resolutions fail by week 2 and the brain science that makes change actually stick. The NeuroWell Framework explains how your thalamus (Harold) and amygdala (Bob) hijack decision-making and what to do about it. In this conversation, Dr. Lisa A. Riegel, breaks down the neuroscience of self-regulation, the 4 states of awake, a 30-minute relaxation protocol, and her 8C Commitment Framework for making personal change last.
Meet our guest
Dr. Lisa A. Riegel is a leadership strategist, educator, and author who helps organizations use neuroscience to build cultures of engagement, wellbeing, and sustainable change. She's the creator of the NeuroWell Framework and author of NeuroWell. With over 2 decades of experience across education, nonprofit, and community-based organizations, she translates complex brain science into practical tools leaders can use.
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Key takeaways
Your brain is a corporation: the thalamus (Harold) handles data, the amygdala (Bob) runs security, your prefrontal cortex is the CEO
85% of Americans ditch their New Year's resolutions by week 2
A 30-minute relaxation alarm trains the vagus nerve to auto-regulate
The "solution to pollution is dilution": you can't erase negative brain filters, but you can crowd them out
Social anxiety is misdiagnosed 98.7% of the time, per NIH data Dr. Riegel cites
Roughly 30% of Americans have undiagnosed blood sugar issues masquerading as mental health disorders
AI cognitive offloading atrophies the exact brain region responsible for character, morals, and consciousness
Celebration is the #1 underrated ingredient in the 8C Commitment Framework for sustained change 
 
Episode highlights
00:00 Intro
02:31 Your brain is a company (meet Harold & Bob)
05:12 The 4 states of awake: calm, alert, alarm, fear
07:53 Which protective filters to keep vs. dilute
08:11 Building your trigger sheet
13:08 The 30-minute relaxation alarm
16:24 Why 85% of goals fail by week 2
20:49 Why your proprioceptive system is broken
24:11 AI anxiety and the local expert crisis
34:10 The vault: workplace venting done right
36:01 Chronic stress, autoimmune disease & blood sugar
37:18 Social anxiety is misdiagnosed 98.7% of the time
42:28 Creativity is born of boredom
49:42 The 8C Commitment Framework
Links
Watch it on YouTube: https://youtu.be/vhShZwzwQsI 
Full episode show notes: https://outliyr.com/259 
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Nick

#258 The Hidden Decisions Controlling Your Life (And How to Release Them) | Will Steel

What if the reason your wins never feel like enough isn't a motivation problem, but a decision you made at age 3 that you don't even remember?
Executive coach and former RAF pilot Will Steel joins Nick Urban to unpack how unconscious childhood decisions become the invisible architecture of an adult life.
Will trained in ontological coaching under Werner Erhard's lineage and now works with CEOs, Buddhist monks, imams, and aspiring heads of state. His core message: limiting beliefs aren't abstract thoughts you can affirm your way out of.
They're precise decisions made in specific moments, and they keep generating evidence to prove themselves right until you get to the exact words you said to yourself.
Meet our guest
Will Steel is an executive coach, former RAF pilot, and author of Free to Lead. He helps leaders build authentic, high-performing teams by focusing on identity, purpose, and behavior. His work blends military discipline with deep ontological inquiry, and he won't coach anyone for less than 12 months because real identity work takes time.
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Key takeaways
Limiting beliefs form from silent decisions made in specific childhood moments, not from the events themselves
Your behavior produces the exact evidence that proves your hidden decisions right
"I am depressed" fuses you to a state, "I have depression" treats it like a stomach ache and releases identity
Body symptoms often communicate unsaid words — sore throats, sprained ankles, and digestive issues can map to suppressed messages
"Fly the airplane" is the RAF drill Will uses in boardrooms: wings level first, checklist second
Subtraction beats addition when you're stuck, get the facts before adding more strategies
Real coaching happens in the listening, not the prescribing
Fitra is an Arabic word for true essence, the seed that grows into a perfect plant in any soil
Episode highlights
00:53  Unidentified past decisions limit what's possible
02:13  How belief loops form and lock in
07:22  "You should have been a girl" — the 40-year story
12:44  What ontology actually is
18:08  "I am depressed" vs "I have depression"
22:00  Body symptoms as unspoken communication
33:04  Fly the airplane: the emergency drill for life
43:28  Why subtraction beats stacking skills
46:14  Coaching CEOs, monks, and imams
51:32  The scientist whose $600 rate hid an 11-year-old story
56:33  The art dealer and the $17 million question
1:05:15  What fitra means and why it matters
 
Links
Watch it on YouTube: https://youtu.be/eaBLmzfqf1s 
Full episode show notes: https://outliyr.com/258 
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Nick

#257 Personalized Nutrition, RNA vs DNA & The Future of Microbiome Testing | Momo Vuyisich @Viome

RNA microbiome testing reveals what DNA gut tests fundamentally miss. Your gut bacteria have 3,000+ genes each — DNA tests see zero of their actual activity. Dr. Momchilo (Momo) Vuyisich, Co-founder & CSO of Viome and former Los Alamos National Laboratory scientist, explains why RNA-based metatranscriptomics is a quantum leap over DNA sequencing for understanding your microbiome and personalizing nutrition.
Meet our guest
Dr. Momo Vuyisich spent 12 years at Los Alamos National Laboratory developing RNA-based technology for digitizing human biology. He co-founded Viome in 2016 with Naveen Jain, and the platform has since tested 500,000+ customers across 100+ countries. His personal journey with NEU5GC autoimmune sensitivity drove his mission to replace opinion-based nutrition with data-driven, personalized recommendations.
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Key takeaways
DNA microbiome tests show composition only — RNA tests reveal which of 3,000+ bacterial genes are actually active
16S rRNA sequencing cannot distinguish pathogenic bacteria from beneficial ones
Akkermansia can protect or destroy your gut lining depending on fiber intake and gene expression
Carnitine supplements may cause cardiovascular disease via the TMAO pathway in certain people
Viome's biological aging clock shows keto and paleo dieters age faster on average
No whole food is universally good or bad — personalization requires your own molecular data
The gut microbiome stays stable for 5-6 months; test semi-annually
Viome currently measures 25,000 of ~100,000 biochemical reactions powering the body
Three randomized controlled trials validate Viome's personalized nutrition approach
 
Episode highlights
00:00 Introduction
02:44 Why RNA is the single best molecule to study
06:16 RNA instability — why it took 6 years to develop
08:02 Why 16S sequencing is nearly useless
11:02 Akkermansia's 3,000 genes: help or harm?
17:37 Microbiome as a dynamic self-adjusting ecosystem
23:20 NEU5GC sensitivity & mammalian food reactions
25:50 Food sensitivities (IgG) vs allergies (IgE)
29:55 Viome's 3-part approach: seal gut, reduce inflammation, personalize
41:07 Biological aging clock: keto & paleo age faster
49:13 Dry fasting crashed mitochondrial function score
52:07 Machine learning identifies metabolic bottlenecks
1:00:23 Viome measures 25% of human biology, 10% actionable
 
Links
Watch it on YouTube: https://youtu.be/bB8Zj_9pIv8 
Full episode show notes: https://outliyr.com/257 
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Nick

#256 Flow State & Deep Work: How to Eliminate Distractions & Do Your Best Work | Steven Puri @The Sukha Company

Are you busy all day but never finishing the work that actually matters? What if the problem isn't discipline — it's that you've never learned how to enter a flow state on demand?
Steven Puri joins Nick Urban to break down the science and practice of flow states. Steven shares the exact protocol he built after two decades in Hollywood and tech: how music at 60-90 BPM triggers focus, why rain sounds outperformed $100K of custom compositions, and the morning intention habit he calls the single highest-ROI practice for productivity.
Meet our guest
Steven Puri is the Founder and CEO of The Sukha Company, a flow state productivity platform helping knowledge workers find their focus and do their best work. Before building Sukha, Steven served as VP at 20th Century Fox running the Die Hard and Wolverine franchises, EVP at DreamWorks Pictures for Kurtzman-Orci Productions (Star Trek, Transformers), and produced CGI for 14 films including Independence Day. He sold his first tech company, Centropolis Effects, at age 28. Steven lives in Austin, TX.
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Key takeaways
Flow takes 15-23 minutes of uninterrupted focus to enter — short gaps between meetings don't count
Music at 60-90 BPM, non-vocal, with long melodic stretches is the evidence-based sweet spot
Rain sounds beat custom-composed focus music because they trigger unconscious memory associations
Your physical workspace creates mental triggers — one location per type of deep work
Before touching your phone each morning, name the ONE thing that moves your life forward
Standard Pomodoro (25/5) often interrupts flow — try 50/10 cycles instead
Social media platforms deploy casino game designers to maximize your time on app
A father of two completed his PhD with just 60 focused minutes per weeknight
Episode highlights
00:54 Steven's background: Hollywood, startups & flow state discovery
02:58 What is a flow state? Csikszentmihalyi's research explained
11:05 How "Sukha" got its name on a honeymoon in Bali
18:35 Music for flow: the 60-90 BPM sweet spot
22:32 Why rain sounds crushed $100K of custom music
29:54 Social media is engineered to steal your focus
35:27 The #1 morning habit for peak productivity
37:13 Default mode network: why great ideas come when you're not trying
42:17 Physical space = mental space (the $5 million villa story)
47:32 Time blocking & Pomodoro customization
52:05 How a dad finished his PhD in 60-minute flow sessions
Links
Watch it on YouTube: https://youtu.be/KhesUIwp0pI 
Full episode show notes: http://outliyr.com/256 
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Nick

#255 Recover from Total System Failure in 90 Days: The Resurrection Protocol for Burnt-Out High Achievers | Acusio Bivona

You don't have a motivation problem. You have a TRUST problem. And the fix is so embarrassingly simple, you'll laugh at it — but it works. Acusio Bivona lost his relationship, his business, his friends, and nearly his mind... all in 5 months.
What he built from the wreckage? A 90-day protocol that's helping founders go from total system failure to operating at a level they didn't know existed
Meet our guest
Acusio Bivona is a Human Performance Architect and founder of The Resurrection Protocol. After 10 years as a personal trainer in Los Angeles, he experienced 5 catastrophic life events in 5 months and used the rebuilding process to design a coaching methodology for high-achieving men. His approach fuses spiritual philosophy with physiological interventions to reverse burnout and restore command-level energy.
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Key takeaways
System failure is when health, career, relationships, and purpose break down simultaneously — and recognizing it early changes the recovery trajectory
Unbreakable Promises are commitments so small you laugh at them, yet your brain registers the win regardless of size
Self-trust works like a bank account: $1 deposits (kept micro-promises) compound over time into genuine confidence
Cold Resonance removes friction instead of adding force — producing more output with zero waste, like a superconductor
The anterior midcingulate cortex literally grows at any age when you choose voluntary discomfort
Protocol Zero stabilizes the first 48 hours after crisis using a 7-day digital blackout and immediate Unbreakable Promises
Start with the body — fitness delivers the most tangible, visible results and builds momentum for everything else
20 minutes of daily silence with zero input is one of the highest-ROI habits for self-awareness
Episode highlights
03:05 Reframing adversity as divine intervention
06:22 Kaizen philosophy: action breeds clarity
08:52 Unbreakable Promises explained
12:03 Hot Fusion vs Cold Resonance
15:02 Why fitness is the non-negotiable first pillar
20:21 Anterior midcingulate cortex: the "do hard muscle"
25:45 Attachment theory: anxious to earned security
28:53 What system failure actually looks like
32:56 You are your own primary care doctor
34:02 Solitude, silence, and meditation twice daily
37:37 Flow state and detaching from outcomes
43:34 Protocol Zero: first 48 hours after crisis
44:47 Digital blackout: 7 days off social media
47:07 Freedom app for enforcing the blackout
Links
Watch it on YouTube: https://youtu.be/fwwwR6ULiSc 
Full episode show notes: http://outliyr.com/255 
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Nick

#254 The #1 Antioxidant You've Never Heard Of (SOD) & How to Boost It | François Vix @GliSODin

Ever wonder why you spend hundreds on antioxidant supplements but still feel run down?
What if the most powerful antioxidant isn't in your supplement cabinet — but already inside your body?
François Vix, CEO of GliSODin with 40+ published clinical studies across 50+ countries, reveals why superoxide dismutase (SOD) neutralizes up to 1 billion free radicals per molecule while vitamin C handles just one. He breaks down the oxygen paradox driving "inflammaging," how mad cow disease nearly erased SOD from modern medicine, and the gliadin coating breakthrough that finally made oral supplementation possible..
Meet our guest
François Vix is the President & CEO of GliSODin and a 20+ year leader in health innovation. He held strategic roles at L'Oréal, Lancôme, Biotherm, and Neutrogena International before founding Laboratoires Isocell in 2001 after identifying a stable, bioavailable form of superoxide dismutase. Today, GliSODin is available in 50+ countries with 40+ clinical studies and over 300 million daily doses sold worldwide.
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Key takeaways
One molecule of SOD neutralizes up to 1 billion free radicals, while one vitamin C molecule neutralizes just one
SOD hasn't changed in 2.5 billion years of evolution — it was dubbed "the enzyme of life" when discovered in 1968
Primary antioxidants (SOD, catalase, glutathione) work 24/7 while secondary antioxidants like vitamins are quickly spent 
Mad cow disease killed injectable SOD in the '90s, and the scientific community assumed oral SOD was impossible 
GliSODin's patented gliadin coating protects SOD through stomach acid and sticks to the small intestine wall for optimal absorption
Just 2 weeks of SOD pre-treatment protected white blood cell DNA from fragmentation during 3-bar hyperbaric oxygen exposure
SOD doesn't just boost the immune system — it regulates it, downregulating hyperactive responses in autoimmune conditions like vitiligo
SOD production naturally declines after age 40, making supplementation more relevant for midlife and beyond
Episode highlights
01:18 What is superoxide dismutase and why it's called the enzyme of life 
06:29 The oxygen paradox and how inflammaging accelerates aging
07:59 SOD vs vitamin C — the 1 billion to 1 ratio explained
11:53 Why synthetic vitamins fall short of enzymatic antioxidants
15:41 Mineral cofactors your body needs to produce SOD
18:23 Does supplementing SOD downregulate your natural production?
25:20 SOD and hyperbaric oxygen — the DNA protection study
31:03 How mad cow disease nearly erased SOD from medicine                                                    
34:00 The gliadin coating breakthrough for oral delivery                                                                 
42:15 Is GliSODin safe for people with gluten sensitivity?                                                                
46:27 Lifestyle factors that deplete your SOD levels                                                                      
51:53 How SOD regulates autoimmune conditions like vitiligo
Links
Watch it on YouTube: https://youtu.be/MGdfyXEmoFw 
Full episode show notes: http://outliyr.com/254 
Connect with Nick on social media
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