High Performance Longevity

Why does every diet eventually end with you back where you started? Ben Fudge says the problem was never your willpower. It was the plan.
Ben Fudge, head coach of the Elite program at Trevor Kashey Nutrition and a former Army Ranger, reveals Cognitive Nutrition: a behavior-first method that turns new eating habits into skills that finally hold. He walks through the SRO model, why you track before you target, and how to stay calm when the cookie is right in front of you.
Meet our guest
Ben Fudge is the head coach of the Elite program at Trevor Kashey Nutrition (TKN). A former Army Ranger with four overseas deployments, he brings military-grade discipline and structure to coaching built on TKN's Cognitive Nutrition method, developed by Dr. Trevor Kashey. Ben has helped clients lose over 100 pounds in a single year and coaches high-performing men to match their body to the life they have already built.
Thank you to our partners
Outliyr Biohacker’s Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear
Ultimate Health Optimization 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: join me at the top events around the world
FREE Outliyr Nootropics Mini-Course: gain mental clarity, energy, motivation, and focus
Key takeaways
Calling it a "diet" implies an end date, and that framing is what causes the rebound.
Behavior change, not willpower, is what makes new habits stick.
The SRO model (Stimulus, Response, Outcome) inserts time and space before you react.
Track everything to the gram first, before setting any target.
Fix protein and calories, then run the big four: sleep, hydration, nutrition, activity.
One slip is not total failure. Do not slash the other three tires over one flat.
Rehearse high-risk moments ahead of time instead of relying on willpower.
Reinforce the behavior, not the outcome, and stop rewarding yourself with food
Episode highlights
0:00 Why calling it a 'diet' guarantees you quit
1:20 What cognitive nutrition actually is
7:21 The SRO model: stimulus, response, outcome
12:56 Start by tracking everything
17:24 The big 4: sleep, hydration, nutrition, activity
35:26 Rehearse the party before you walk in
1:02:11 How to work with Ben Fudge & TKN
Links
Watch it on YouTube: https://youtu.be/zhM0SDa5-gM 
Full episode show notes: https://outliyr.com/276
Connect with Nick on social media
Instagram
Twitter (X)
YouTube
LinkedIn
Easy ways to support
Subscribe
Leave an Apple Podcast review
Suggest a guest
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

Your annual physical came back "normal," so why do you still feel foggy, tired, and stuck? Dr. Adrijana Kekic says your biology has probably been drifting for years before any standard test notices.
Former Mayo Clinic pharmacogenomics specialist and Futurome founder Dr. Adrijana Kekic reveals what a standard 30 to 100 marker panel misses, how multi-omics testing catches metabolic drift early, and why women age differently after 40. After a preventable pulmonary embolism nearly killed her, she rebuilt her own health and now maps cellular aging for people who look fine on paper.
Meet our guest
Dr. Adrijana Kekic is a pharmacist and nutritionist trained in genetics, one of the first pharmacogenomics clinical specialists at Mayo Clinic and winner of its 2023 Innovation Award. She founded Futurome, a precision health intelligence company that reads thousands of biomarkers to map cellular aging, with a special focus on female biology.
Thank you to our partners
Outliyr Biohacker’s Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear
Ultimate Health Optimization 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: join me at the top events around the world
FREE Outliyr Nootropics Mini-Course: gain mental clarity, energy, motivation, and focus
Key takeaways
Standard panels lean on late markers; fasting insulin and HOMA-IR flag metabolic trouble years earlier.
Multi-omics testing reads thousands of markers across genomics, proteomics, metabolomics, and microbiome.
Cellular aging spikes around 40 and 60, the windows where personalization pays off most.
The highest mitochondrial density in women sits in the ovaries; decline can surface there before any blood test.
Perimenopause is estrogen swinging up and down, not just falling; it hides on standard labs.
Women make about 50% less gut serotonin than men, so fasting protocols should differ by sex.
Foundation first: sleep, magnesium, vitamin D, movement, and a CGM before advanced interventions.
Episode highlights
0:00 Normal labs, hidden aging
6:09 What standard bloodwork misses
18:24 The two aging cliffs at 40 & 60
25:33 The perimenopause you don't notice
30:27 The ICU wake-up call
40:40 Foundation before shiny objects
46:18 Why men & women differ
Links
Watch it on YouTube: https://youtu.be/1P-vuKmzvtw 
Full episode show notes: https://outliyr.com/275
Connect with Nick on social media
Instagram
Twitter (X)
YouTube
LinkedIn
Easy ways to support
Subscribe
Leave an Apple Podcast review
Suggest a guest
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

Can you reverse type 2 diabetes without drugs?
Chris Reade did, and it came down to one nutrient most people never think about.
He took his A1C from a diabetic 9.3 back to normal, no medication, no extreme dieting. In this episode he breaks down the soluble-fiber approach and the simple habits that made it stick for almost a decade.
Meet our guest
Chris Reade is a former software CEO with no medical background who reversed his own type 2 diabetes after an accidental blood test caught his blood sugar sky-high. He now shares a science-first, practical plan built on soluble fiber, walking, sleep, and stress control in his book Beating Diabetes.
Thank you to our partners
Outliyr Biohacker’s Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear
Ultimate Health Optimization 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: join me at the top events around the world
FREE Outliyr Nootropics Mini-Course: gain mental clarity, energy, motivation, and focus
Key takeaways
Soluble fiber (edamame, chickpeas, beans, broccoli, oats) slows digestion and blunts glucose spikes.
Starting a meal with edamame keeps blood sugar flat and curbs your appetite.
Chris dropped nearly 25 pounds in 6 months with no portion control.
A short post-meal walk lowers blood sugar as much as a supplement.
Berberine matched metformin for him; cinnamon and apple cider vinegar were busts.
1 gram of visceral fat on the pancreas can trigger type 2 diabetes, and losing it can reverse it.
Use a CGM short-term to learn, then avoid the long-term analysis paralysis.
 
Episode highlights
0:00 The accidental blood test
4:06 The one nutrient: soluble fiber
6:09 Edamame before sushi
21:24 Berberine vs cinnamon
7:44 The post-meal walk
43:35 One gram of fat
49:24 Where to find Chris
Links
Watch it on YouTube: https://youtu.be/LRT8c3T09Ko 
Full episode show notes: https://outliyr.com/274
Connect with Nick on social media
Instagram
Twitter (X)
YouTube
LinkedIn
Easy ways to support
Subscribe
Leave an Apple Podcast review
Suggest a guest
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

Why does the average dog now live 7 fewer years than one did in the 1970s? Holistic veterinarian Dr. Judy Morgan says the answer is sitting in the food bowl, and it's fixable.
With 36 years in practice and a base in traditional Chinese veterinary medicine, Dr. Judy Morgan explains how food became the foundation of her work, why dry kibble fails dogs and cats, and the simple whole foods that add years of healthy life. This is a rare episode on how pet health and human health mirror each other.
Meet our guest
Dr. Judy Morgan (DVM, CVA, CVCP, CVFT) is an integrative veterinarian, acupuncturist, chiropractor, food therapist, and best-selling author with more than 40 years in animal health. Named IAOTP Holistic Veterinarian of the Decade for 2024, she runs Dr. Judy Morgan's Naturally Healthy Pets, helping pet parents worldwide heal with food and natural therapies instead of defaulting to chemicals and processed food.
Thank you to our partners
Outliyr Biohacker’s Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear
Ultimate Health Optimization 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: join me at the top events around the world
FREE Outliyr Nootropics Mini-Course: gain mental clarity, energy, motivation, and focus
Key takeaways
The average medium-sized dog's lifespan fell from 17 years to about 10, which Dr. Morgan considers reversible.
Dry kibble is capped near 30% meat and can be 50 to 60% carbohydrates, which pets do not require.
Roughly 40% of pet-food ingredients are upcycled byproducts, and unnamed "meat meal" can be any species.
Pets test 10 to 25 times higher than their owners for cancer-linked household chemicals.
Low phosphorus and high moisture matter far more than restricting protein in kidney disease.
Cheap whole-food toppers like sardines, eggs, blueberries, and pumpkin make a real difference.
Delaying spay or neuter protects joints, hormones, and longevity in large breeds.
 
Episode highlights
00:00 The dog healed by food, and the owners who lost 200 pounds06:37 Why moisture matters more than the bag admits26:53 What really goes into "meat meal"32:29 Pets need zero carbohydrates42:12 Lifespan 17 to 10, and why it's reversible44:45 The cheap whole foods to add today59:04 The spay and neuter timing rethink
Links
Watch it on YouTube: https://youtu.be/mU0sdbXCj3s 
Full episode show notes: https://outliyr.com/273
Connect with Nick on social media
Instagram
Twitter (X)
YouTube
LinkedIn
Easy ways to support
Subscribe
Leave an Apple Podcast review
Suggest a guest
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

Performing random acts of kindness can calm your parasympathetic nervous system and improve overall longevity.Full episode: https://outliyr.com/podcast/nervous-system-connection-longevity-framework-blair-lacorte

What if your brain fog, anxiety, and memory lapses all trace back to one thing: an inflamed brain?
Naturopathic physician Dr. Jaquel Patterson, ND, MBA joins Nick Urban to explain neuroinflammation in plain language and map the root causes behind it. With 16 years of clinical experience in Lyme disease, autoimmune conditions, and integrative psychiatry, she connects the gut, hormones, chronic infections, and environmental toxins to the same inflammatory loop, and lays out how to calm it naturally.
Meet our guest
Dr. Jaquel Patterson is an internationally recognized naturopathic physician, three-time Amazon bestselling author, and founder and CEO of Fairfield Family Health, a multidisciplinary practice in Connecticut with 9 doctors offering telemedicine nationwide. She has a TEDx talk on root-cause medicine coming soon.
Thank you to our partners
Outliyr Biohacker’s Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear
Ultimate Health Optimization 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: join me at the top events around the world
FREE Outliyr Nootropics Mini-Course: gain mental clarity, energy, motivation, and focus
Key takeaways
Neuroinflammation shows up as brain fog, poor focus, memory lapses, and mood swings, an inflamed brain "on fire"
The blood-brain barrier keeps out about 98% of solutes until chronic inflammation breaks it down
About 90% of your serotonin is made in the gut, linking gut health directly to mood and cognition
Deep sleep runs the brain's lymphatic clean-out, and sauna lowers CRP and IL-6
A standard CBC can miss iron deficiency for 3 to 6 months
Curcumin downregulates IL-6, and phosphatidylserine lowers cortisol while sharpening focus
Small, consistent micro-moments beat dramatic overhauls that never stick
 
Episode highlights
01:09 The "brain on fire" explanation
02:30 Microglia as your brain's garbage men
11:51 Leaky gut, leaky brain
17:13 Sleep and sauna to lower inflammation
27:58 The iron test most doctors skip
48:31 Curcumin for mood and IL-6
57:02 The cheapest thing you can do for your brain
Links
Watch it on YouTube: https://youtu.be/yWFYfc80Q1U 
Full episode show notes: https://outliyr.com/272 
Connect with Nick on social media
Instagram
Twitter (X)
YouTube
LinkedIn
Easy ways to support
Subscribe
Leave an Apple Podcast review
Suggest a guest
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

Ultramarathon champion Anthony Kunkel gets candid about the performance aids he actually uses, and why he cycles them seasonally.Full episode: https://outliyr.com/183

What if the condition you've been managing for years is actually a deficiency nobody tested you for?
Karen "Zuzu" Armes had her first seizure around age five. By 21 she was on three medications and carrying a bell to warn people when the next one was coming. Then she got pregnant, refused to expose her daughter to those drugs, and used food to taper off all three. She has been seizure-free for close to 40 years, and she now teaches what she learned to more than 45,000 people worldwide.
Meet our guest
Karen "ZuZu" Ziemer Armes is a holistic health educator, author, and speaker who co-founded Holistic Health Educators and Lilly Fields Retreat Center. She reversed her own epilepsy, scoliosis, and arthritis through holistic strategies, has delivered more than 2,500 seminars, and written four health books. Her work focuses on gut and cellular healing, sustainable energy, and integrative longevity. She describes herself as a kitchen hacker rather than a biohacker.
Thank you to our partners
Outliyr Biohacker’s Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear
Ultimate Health Optimization 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: join me at the top events around the world
FREE Outliyr Nootropics Mini-Course: gain mental clarity, energy, motivation, and focus
Key takeaways
Most seizure activity traces back to a GABA deficiency, not an unexplained neurological disorder
GABA is made primarily in the digestive system, and requires both an adequate pH and a diverse microbiome
You carry 70 to 90 trillion bacteria, and Armes puts the beneficial share above 95%
Your body cannot break down fiber at all, so the diversity of plant fibers matters more than the total amount
Amino acids build proteins and proteins build enzymes, meaning one missing amino acid halts everything downstream
Minerals are the single category the body cannot manufacture, which is why she covers them first
Biofeedback units range from about $149 a month to $30,000, but the practitioner reading them matters more than the hardware
Dietary change shows in the bloodstream within three days, though clearing dairy and gluten from the cells takes about three months
Episode highlights
02:21 The GABA discovery that ended 3 medications
05:53 The hand sanitizer problem nobody talks about
14:17 Your body's pharmaceutical factory
20:21 Why "fortified" on a label is a red flag
29:16 What biofeedback actually is
42:07 The 4 changes that cost nothing
59:04 The food and emotion frequency chart
Links
Watch it on YouTube: https://youtu.be/V-MgexRjb5c
Full episode show notes: https://outliyr.com/271 
Connect with Nick on social media
Instagram
Twitter (X)
YouTube
LinkedIn
Easy ways to support
Subscribe
Leave an Apple Podcast review
Suggest a guest
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