High Performance Longevity

#229 How Athletes Boost Recovery by 46% With 5.5 Breaths Per Minute | Adam Ludwin @FivePointFive

Think your breathing has little impact on performance? 
Adam shows how BioHarmonizing your breath with 5.5-second rhythms, CO2 tolerance, & HRV tracking can improve sleep, reduce stress, & raise endurance.
Meet our guest
Adam is a serial entrepreneur who, after selling Captify Technologies in 2021, became fascinated with the power of breath work. He studied under Patrick McKeown, the world’s #1 functional breath work expert & now lead advisor at FivePointFive, a breath work app built to enhance mental & physical fitness while tracking results in real time.
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Key takeaways
Resonant frequency breath rates around 5.5 seconds in & out optimize nervous system balance & boost HRV
Wearables & apps track markers like HRV & VO2 max, helping you personalize & monitor progress over time
Breath work isn’t one size fits all. Optimal rates & techniques shift based on your health, training, & daily needs
HRV is more than daily changes. Look at trends over time & compare to your own baseline, not others
Specific breath work improves oxygen use & increases VO2 max by up to 8–11% within weeks—huge for athletes
Higher carbon dioxide tolerance trained with nose breathing & breath holds helps your body use oxygen more efficiently
Slower longer exhales & relaxed breathing after exercise speed up recovery by up to 46%—faster performance gains
Breathing through your nose especially in childhood shapes facial & dental structure & boosts immunity
Intentional breathing is the quickest way to shift your nervous system within seconds you reduce stress & regain focus
Functional breath work is research based & used by top athletes. Ignore old myths about breathing being just spiritual
 
Episode highlights
0:00 Introduction
01:09 Why 5.5 breathing matters
03:10 How to measure breath & nervous system health
13:53 How breath work boosts recovery & performance
17:42 Practical tools for safer, smarter breathing
47:11 Common breathing myths & mistakes
56:13 The FivePointFive platform & future of breath work
Links
Watch it on YouTube: https://youtu.be/8UwPvUohZec 
Full episode show notes: outliyr.com/229
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Nick

#228 20x Oxygen: How Hyperbaric Therapy Supercharges Healing & Longevity | Dr. Jason Sonners @HBOT USA

More therapies doesn't always mean better results. 
Nick Urban & Dr. Jason Sonners break down why hyperbaric oxygen, CO2 tolerance, & antioxidant strategies only work when tailored to your goals, & how strategic adversity builds real healthspan
Meet our guest
Dr. Jason Sonners is a leading expert in hyperbaric oxygen therapy (HBOT), blending expertise in human biology, performance, regenerative medicine & chiropractic care. He authored the Amazon best-seller Oxygen Under Pressure & serves on the boards of the International Hyperbaric Association & the International Board of Undersea Medicine, where he trains doctors & technicians nationwide. Alongside his wife, he co-owns Core Therapies Family Wellness Center, NJ HBOT, PA HBOT & HBOT USA, providing clinics, education & certification in HBOT.
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Key takeaways
Hyperbaric chambers push extra oxygen into your blood, boosting healing, energy, & recovery in unique ways
Real benefits depend on the right combo of pressure, oxygen concentration, & regular sessions—not just one visit
It’s not about higher pressure, more oxygen, or longer time—personalizing the protocol is key for safe & effective outcomes
Big results require a series of frequent sessions One or two tries don’t create lasting changes for most conditions
Pairing hyperbaric sessions thoughtfully with hydrogen or ozone supercharges benefits—or creates risks if misused
Short controlled oxygen stress trains your body, triggering powerful antioxidant & repair systems for long term health
Managing both gases matters—carbon dioxide helps your body use oxygen more efficiently in the right context
Start with your specific goal, then build a targeted plan using hyperbaric & other biohacks for faster results
Exercise, diet, breathing practices, & mindset support basic health Gadgets & therapies work best on this solid base
Breathwork, cheaper clinics, & careful planning offer powerful hyperbaric benefits without buying a chamber
Episode highlights
0:00 Introduction
01:26 What Hyperbaric Oxygen Therapy really does
04:21 Jason Sonners’ journey with HBOT
07:13 How to design safe & effective protocols
13:15 Why oxygen can heal or harm
19:36 How to stack HBOT with other therapies
54:50 Practical tips for everyday oxygen health
Links
Watch it on YouTube: https://youtu.be/3eEapeuC6dw
Full episode show notes: outliyr.com/228
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Nick

#227 Somatic Intelligence: How The Nervous System Determines Your Success or Burnout | Sheridan Ruth

Think stress is just part of ambition?
Sheridan Ruth shows how fear, childhood patterns, and ignoring your body’s signals fuel exhaustion—and how somatic intelligence combined with nervous system regulation can bioharmonize your energy for meaningful, sustainable success.
Meet our guest
Sheridan Ruth is a bestselling author of Somatic Intelligence for Success & a Nervous System Specialist. She created Body Based Business®, a coaching model that merges somatic tools, nervous system wisdom & business strategy to help clients reduce burnout, build confidence & grow sustainable businesses. Her mission is to empower entrepreneurs to create cultural change with resilience & creativity.
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Key takeaways
Many people secretly fear success because of judgment, outgrowing friends, or being overly visible
Tuning into your body’s yes/no cues guides decisions & avoids self sabotage & burnout
We learn to ignore gut feelings for social acceptance, but unlearning this helps us thrive as adults
Doing energy boosting activities actually depletes us if we’re not aligned internally with our actions
Untangling subconscious fears & beliefs gives clarity, calm, & more energy for big goals
Top performers succeed by trusting their gut even when facts look different after building self awareness
Trying to rationalize away internal conflict uses energy & doesn’t resolve root causes of tension
Recognizing & sharing shame with safe people helps us move through guilt or feelings of not being enough
Checking in with yourself throughout the day builds body awareness & helps spot patterns that need attention
Knowing exactly what you want & why directs your energy & aligns your nervous system with success
Episode highlights
0:00 Introduction
01:02 Why success & stress feel connected
04:10 What somatic intelligence really means
5:26 How to tune into your body’s signals
08:29 Patterns that drive burnout & overwork
26:56 Practical somatic tools for everyday life
54:02 Relationships & resources for lasting change
Links
Watch it on YouTube: https://youtu.be/8-qXuAC1_ec 
Full episode show notes: outliyr.com/227
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Nick

#226 Healing Trauma & Boosting Longevity Through Nervous System Health | Mitch Webb

Ever wonder why healthy habits don’t always stick?
Mitch Webb explains how trauma, chronic stress, and early life patterns keep your body in survival mode, and how nervous system regulation helps you finally benefit from biohacks and lifestyle upgrades.
Meet our guest
Mitch Webb is a health coach & nervous system expert who helps clients heal from the inside out, addressing gut issues, anxiety, autoimmune symptoms, fatigue, burnout & other chronic conditions. He combines functional health principles with trauma-informed, body-based practices to create sustainable results tailored to each individual. Through his work, Mitch guides people back to feeling like themselves again.
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Key takeaways
Being busy or stressed is not the same as being successful or healthy Society often mixes these up
Burnout usually sneaks up slowly Small repeated trades in self care for work lead to long term problems
We get hooked on stress & adrenaline, similar to an addiction, especially when we link it to our identity
Ignoring recovery leads to lower creativity & productivity Recovery is as important as hard work for true performance
Chronic stress causes changes in the brain like thinning of the prefrontal cortex & shrinking hippocampus which harms memory & decision making
Changes like more coffee, poor eating, snapping at loved ones, & losing motivation are early symptoms of burnout
Our work, stresses, & environment lead to misdiagnosed issues like depression when the real issue is burnout
Work is as addictive as drugs, causing harmful behavior patterns & hurting relationships if left unchecked
The subconscious mind carries stories & beliefs from childhood that shape our habits—even sabotaging sleep & health
Clinical hypnotherapy helps access & change subconscious patterns, enabling lasting recovery from burnout & related issues
Episode highlights
0:00 Introduction
8:07 Why your nervous system runs your health
13:38 Spot dysregulation before it becomes disease
34:55 Reframe symptoms to accelerate healing
47:44  Build capacity then do the deeper work
53:47 Low-effort practices that regulate daily
1:06:42 Your first steps this week
Links
Watch it on YouTube: youtube.com/watch?v=0uMzElpRjQU
Full episode show notes: outliyr.com/226
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Nick

#225 Beat Burnout & Stress with Clinical Hypnotherapy | @Charlene Gisele

Ever feel like stress has become your default setting?
Charlene Gisele shares how hustle culture fuels burnout and how clinical hypnotherapy can reset your nervous system, restore energy, and help you reclaim balance.
Meet our guest
Charlène Gisèle is a former Big Law litigator turned High-Performance Coach & founder of the Charlène Gisèle® Coaching method. She helps high-achieving professionals prevent & recover from burnout without sacrificing their careers. Her recovery-focused approach has been featured in major publications & sought after by leading organizations worldwide.
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
Being busy or stressed is not the same as being successful or healthy Society often mixes these up
Burnout usually sneaks up slowly Small repeated trades in self care for work lead to long term problems
We get hooked on stress & adrenaline, similar to an addiction, especially when we link it to our identity
Ignoring recovery leads to lower creativity & productivity Recovery is as important as hard work for true performance
Chronic stress causes changes in the brain like thinning of the prefrontal cortex & shrinking hippocampus which harms memory & decision making
Changes like more coffee, poor eating, snapping at loved ones, & losing motivation are early symptoms of burnout
Our work, stresses, & environment lead to misdiagnosed issues like depression when the real issue is burnout
Work is as addictive as drugs, causing harmful behavior patterns & hurting relationships if left unchecked
The subconscious mind carries stories & beliefs from childhood that shape our habits—even sabotaging sleep & health
Clinical hypnotherapy helps access & change subconscious patterns, enabling lasting recovery from burnout & related issues
Episode highlights
1:20 Why busyness & stress are not successes
6:40 How stress turns into burnout
7:19 Signs you’re trading health for work
9:31 What burnout does to your brain & body
33:10 How to recover & reprogram your mind
1:02:45 Lasting recovery & setting boundaries
Links
Watch it on YouTube: https://youtu.be/qpR66b05KDw 
Full episode show notes: outliyr.com/225
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Nick

#224 10X Your Longevity Strategy With Smart Simplicity (Anti-Optimization Approach) | Blair @ Buck Institute

Could saying no actually be your best longevity strategy?
Blair LaCorte reveals why avoiding over-optimization and focusing on system biology, compassion, and purpose instead leads to deep BioHarmony and lasting vitality.
Meet our guest
Blair LaCorte is a dynamic business executive whose career spans entertainment, aviation, AI, technology, aerospace, consulting, investing & military logistics. He has held CEO & C-level roles at leading companies like PRG, XOJET/Vista, TPG, Autodesk & Oracle, while also taking startups such as AEye Technologies & VerticalNet to IPO. Currently an astronaut-in-training with Virgin Galactic & Vice Chairman of the Buck Institute, Blair continues to drive innovation, growth & global impact.
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FREE Outliyr Nootropics Mini-Course: gain mental clarity, energy, motivation, and focus
Key takeaways
Tech is for control, not a cure all Forgetting biology leads to problems, not progress
Over optimizing health with gadgets causes new problems Step back & look at the whole picture
Scientific knowledge & personal belief both affect your biology & well being more than most realize
Staying healthy is better than only reacting to sickness Small daily choices matter more than silver bullets
Focus on what works for you Test, observe, & stick with what fits your life & makes you feel good
Relationships lower stress & boost your immune system Loneliness is a major health risk at any age
Some stress helps growth Chronic unbroken stress harms your body Find ways to activate & calm yourself
Knowing health tips isn’t enough Build habits you enjoy, ideally with friends or community support, for lasting results
No two people are alike Track your own changes & work out routines & diets that fit you specifically
Modern testing makes it easier to spot issues early Keep personal health records to track your biomarkers over time
Episode highlights
04:19 Why Technology Alone Won’t Save Your Health
21:17 The Real Framework for Habit Change That Works
28:50 What Truly Multiplies Healthspan Results
36:44 Practical Ways to Strengthen Connection & Reduce Stress
46:28 How to Personalize Health in a Complex World
Links
Watch it on YouTube: https://youtu.be/U2QuhPEugq4
Full episode show notes: outliyr.com/223
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Nick

#223 Easy Cognitive Habits to Upgrade Focus, Memory & Processing Speed | Bill Mckenna @ Cognomovement

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.
Thank you to our partners
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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
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
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Nick

#222 How Gut Bacteria Control Your Brain, Hormones & Immune System (& What to Do About It) | Dr. Vincent Pedre @ Happy Gut

Think your gut health only affects digestion?
From fermented foods and targeted probiotics to peptides like BPC-157, 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
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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
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Nick