Know Your Physio

I sat down with Dr. Layne Norton, PhD, one of the most respected names in evidence-based fitness and nutrition, to cut through the noise that dominates our feeds. If you’ve ever been confused by conflicting advice from influencers, or wondered how to separate hype from science, this conversation is for you.Layne walks us through how to actually read research, spot red flags, and apply the right evidence to your own health and performance. We talk about adherence, why consistency beats hacks, how to think about n=1 experimentation, and why muscle is way more than just something that moves your body—it’s one of the most powerful protectors of long-term health.If you want to stop guessing and start making decisions that are backed by data (and not just feelings), you’ll love this episode. Listen in, and you’ll walk away with a practical blueprint for training smarter, fueling better, and staying resilient—without falling for the myths.Timeline Mitopure Gummies: GET 20% Off Now! 👇https://timeline.com/andres🎯 Apply for Health Optimization Coaching🔗 https://coaching.knowyourphysio.org/video1729359042808Topics Covered:[00:06:25] The beauty of being wrong.[00:09:26] Debunking fitness misinformation techniques.[00:14:06] Randomized control trials explained.[00:19:32] Dietary fiber and mortality risk.[00:31:52] Managing stress effectively.[00:36:11] Fiber intake recommendations.[00:43:54] Personal preference in training.[00:50:25] Consistency in training and lifestyle.[00:56:06] Physical toughness VS mental resilience.[01:00:21] Muscle mass and GLP-1s.[01:03:20] Muscle's role in disease protection.[01:07:50] Ice baths and recovery myths.[01:12:09] Personal responsibility in health.[01:17:59] Intuitive eating and weight loss.[01:18:42] Intuitive eating and control.Support the show

I’m thrilled to bring you Dave Pascoe—a former network security architect turned longevity athlete and biohacker—whose measured approach to anti‑aging is both rigorous and refreshingly practical. We trace Dave’s journey from teenage hacker to data‑driven health optimizer, the telomere wake‑up call that shifted his mindset, and how he now tracks biological age with epigenetic testing (including the DunedinPACE “pace of aging” algorithm popularized by TrueDiagnostic). We also unpack the Rejuvenation Olympics—what the leaderboard actually measures and how to think about it without the hype. If you’ve heard buzzwords like “pace of aging” and wondered what they really mean, we translate them into plain English here. From there we get tactical: why Dave cut out ultra‑processed foods (we touch on the NOVA classification so you can spot them fast), how he reframed running and training, and why VO₂ max is one of the strongest fitness predictors of longevity. We compare sprint work vs. endurance for healthspan, dive into SHBG and testosterone (and why carbs, stress, and training load matter), and talk sleep, meditation, and the often‑ignored lymphatic system—including why movement is non‑negotiable because your lymph relies on muscle contraction to flow. Expect clear takeaways you can apply this week: food upgrades, training levers, recovery basics, and lab markers that actually move the needle. Finally, we open the hood on Dave’s AI‑driven supplement schedule—how he used large language models to de‑conflict ~100+ ingredients into practical AM/PM dosing, and why he’s building a personal GPT that ingests labs, wearables, and genetics for personalized protocols. We also level‑set on gene‑therapy hype, “exercise in a pill,” and influencer blueprints versus fundamentals. The mantra we land on is simple: “Comfort is good, capability is better.” Listen in for the frameworks, the mistakes to avoid, and a preview of Part 2, where we’ll walk through Dave’s public playbook so you can build your own. 🎯 Apply for Health Optimization Coaching🔗 https://coaching.knowyourphysio.org/video1729359042808Topics Covered:[00:09:13] Biohacking the human body.[00:13:31] Pace of aging tests.[00:19:14] Marathon training at 50.[00:33:11] AI-driven health optimization.[00:48:30] Fasting and carbohydrate cycling.[00:57:45] Longevity and quality of life.[01:02:14] Supplements and their effectiveness.[01:06:12] Gene therapy and health optimization.[01:12:56] Importance of exercise for health.[01:16:54] Longevity and daily exercise.[01:22:04] Bad science in health products.[01:26:24] Get up and move.[01:30:39] Free resources for healthy living.Resources discussed: TrueDiagnostic’s DunedinPACEDave Pasco Official WebsiteSupport the show

In this solo episode, I reveal why billionaires, world-class athletes, and top performers hire me as their health coach—and how you can apply their mindset to your own life. Instead of chasing hacks, they focus on longevity, peak performance, and solving root causes like poor sleep, low energy, and burnout. Learn how to think differently about health, build systems that last decades, and measure success by freedom and clarity—not quick fixes.🎯 Apply for Health Optimization Coaching🔗 https://coaching.knowyourphysio.org/video1729359042808Topics Covered:[00:01:40] Masters of delayed gratification[00:05:12] Health as a business strategy[00:08:42] Health as a long game[00:10:55] Peace of mind in healthSupport the show

Looking back, my life used to feel like a constant uphill battle—dealing with ADHD, relying on heavy meds just to function, and barely scraping by in school. I was skinny, anxious, disconnected from who I really was. But everything changed the summer I stumbled into a neuroscience program at the University of Miami. Learning about neuroplasticity and realizing I could literally rewire my brain was a turning point. That summer, I quit Adderall cold turkey, hit the gym for the first time, and started building real momentum through lifestyle change. It was raw, it was hard—but it was mine.Fast forward, and that same spark led me to discover a passion for physiology, nutrition, and performance that has shaped everything since. I found mentors, built companies, coached high performers, and leaned into my purpose of helping others optimize their lives from the inside out. I started my podcast, not just to teach, but to learn—and to face one of my biggest fears: public speaking. And man, the growth that came from that? It’s been life-changing. I built my life around my values—freedom, authenticity, service—and I’ve helped hundreds of others do the same.Now, sitting here in my dream home in Miami Beach, I can honestly say: I made it. And I say that with deep gratitude, not arrogance. Not because I have it all figured out, but because I stayed true—said no when I needed to, worked my ass off, and built a life around what really matters. I want this episode to be proof that with discipline, faith, and alignment, it’s possible to rewrite your story. And if I can inspire even one person to believe in their own transformation, then this whole journey has been worth it.🎯 Apply for Health Optimization Coaching🔗 https://coaching.knowyourphysio.org/video1729359042808Topics Covered:[00:00:32] Neuroplasticity and personal transformation.[00:06:51] Legacy of resilience.[00:10:05] The American Dream.[00:17:39] Life-changing summer.[00:22:10] Neuroplasticity and personal agency.[00:30:12] Overcoming medication dependence.[00:40:51] Lifestyle medicine internship excitement.[00:48:25] Starting a business in wellness.[00:51:19] Finding your "why".[00:59:14] Sacrifices for personal growth.[01:05:27] Overcoming fear of public speaking.[01:19:54] The clash of inner and outer worlds.[01:24:38] Regaining personal power through health.[01:27:18] Pursuing life's purpose.[01:34:16] Delaying gratification for success.[01:36:17] God's work and life's magic.Support the show

Welcome back to another episode of Know Your Physio—the podcast where we dive deep into the science of human potential and self-mastery. Today, I’m beyond excited to introduce a guest who truly embodies resilience and what it means to live with purpose: Dr. Chris Lee.Dr. Chris Lee is not only a neuroscientist but also an entrepreneur and, most importantly, a compassionate human being whose journey has been shaped by immense personal challenges. He’s navigated the profound loss of his father, taken on the responsibility of being a single parent, and powered through the demanding grind of earning his doctorate. Through it all, Chris has developed an unparalleled understanding of the human nervous system and the true art of self-regulation.In this episode, we dive into Chris’s personal “why”—a journey that started with heartache but has evolved into a beautiful, transformative philosophy. Chris shares his foundational mantra: “If the flower doesn’t bloom, you don’t blame the flower.” This mindset shift helped him reframe pain, purpose, and the environments that either limit or liberate us. It’s a powerful way to look at adversity—not as something to avoid, but as the very fuel for growth.We talk about the stark difference between being driven by suffering versus being inspired by purpose. High performers, as Chris explains, often unknowingly uncover what truly regulates them and what doesn’t. We also explore the science of emotional intelligence, the importance of co-regulation in relationships, and how to thrive in an overstimulated world through "low-stimulation" habits.This conversation is raw, real, and packed with insights that will challenge your understanding of success. It’s an invitation to embrace discomfort, redefine what “winning” really means, and discover the “unf*ckable” version of yourself that emerges when you do the inner work. Trust me—you don't want to miss this one.🎯 Apply for Health Optimization Coaching🔗 https://coaching.knowyourphysio.org/video1729359042808Topics Covered:[00:02:29] Neuroscience and self-regulation journey.[00:08:05] Pain as a catalyst for growth.[00:12:56] Finding self-regulation through suffering.[00:23:45] Skill development and dedication.[00:34:22] Self-discovery through discomfort.[00:40:06] Co-regulation in relationships.[00:44:34] Doing right things for wrong reasons.[00:48:29] Emotional suppression and its effects.[00:58:14] Integration of fragmented identity.[01:04:30] Vulnerability in masculinity.[01:12:47] First date job interview vibe.[01:16:20] Defining love through shared experiences.[01:19:30] Synchronicity and spiritual connection.[01:30:07] Conflict versus combat in relationships.[01:42:14] Intimacy in relationships.[01:48:49] Strategy for podcast growth.Support the show

 For too long, the pursuit of healthy, radiant skin has been plagued by superficial fixes and a toxic industry. What if everything you thought you knew about your skincare routine was actively sabotaging your glow? High performers understand the importance of optimizing every aspect of their health, yet many unknowingly apply harmful chemicals daily, leading to persistent issues and an inability to achieve true dermal vitality. This episode dares to ask the uncomfortable questions about what's really going onto (and into) your largest organ.Enter Andy Hnilo, the visionary behind Alitura Naturals, whose radical quest for skin purity began with a near-fatal accident and an urgent need for genuine healing. In this groundbreaking conversation, Andy pulls back the curtain on the industry's biggest lies and reveals the profound truth of ancestral alchemy and ingredient integrity. You'll discover why true skin health isn't found in a lab-grown concoction, but in nature's most potent, intentionally sourced elements that work in synergy with your body.Prepare to redefine beauty as you know it. Andy shares his unconventional philosophy and the exact principles that allowed him to achieve a visible, "unstoppable radiance" from the inside out. From the surprising benefits of meteorite powder to the healing power of ancient clays and bee products, this conversation will challenge your assumptions and equip you with a new blueprint for skin that doesn't just look healthy, but is healthy. If you're ready to move beyond the mainstream and unlock your skin's true potential, this episode is a non-negotiable listen.🎯 Apply for Health Optimization Coaching🔗 https://coaching.knowyourphysio.org/video1729359042808Topics Covered:[00:01:48] Skincare routines and their benefits.[00:06:24] Ingredient integrity in skincare.[00:08:34] Importance of ingredients in skincare.[00:14:07] Adaptogenic herbs for recovery.[00:20:10] Passion for clay mask creation.[00:25:06] Intentional ingredient sourcing process.[00:30:20] Intentionality in skincare formulation.[00:35:49] Gold serum ingredients and effects.[00:39:29] Natural skincare for men.[00:40:34] Masculine side of skincare.[00:46:20] Meteorite powder in skincare products.[00:52:12] The wisdom of natural ingredients.[00:57:57] Ancestral alchemy and legacy.[01:00:35] Gut health and skin connection.[01:08:40] Following your passions in life.[01:11:21] Disrupting the skincare industry.Links Mentioned:Andy Hnilo IG: InstagramVisit Alitura Official Websitehttps://alitura.com/Support the show

High performers often excel in their careers but struggle silently with emotional regulation, strained relationships, and a constant feeling of disconnection. In this episode, neuro-emotional intelligence expert Leila Entezam breaks down why these patterns are so common—and what to do about them.From misunderstood communication styles to the hidden costs of efficiency, Leila shares powerful insights from her work with elite performers, along with practical tools to build emotional mastery without sacrificing ambition. Topics include imposter syndrome, attachment patterns, self-awareness, and redefining balance.Whether you’ve been called a narcissist, feel stuck in surface-level relationships, or just want to deepen your inner work, this conversation will shift your perspective and challenge how you define peak performance.🎯 Apply for Health Optimization Coaching🔗 https://coaching.knowyourphysio.org/video1729359042808Topics Covered:[00:05:49] High performers' unique challenges.[00:09:14] High performer's definition of balance.[00:12:24] Balancing work and relationships.[00:17:32] Self-awareness in relationships.[00:22:38] Reintegration after high performance isolation.[00:25:15] Emotional threat and relationships.[00:27:21] High performers and narcissism.[00:38:25] Self-awareness through the SETUP tool.[00:45:11] Somatic awareness in high performance.[00:49:24] Community as a performance enhancer.[00:56:17] Removing toxic relationships.[00:58:16] Relief through high performance.[01:04:46] Responsibility with freedom.Links Mentioned:The Heart of Peak Performance: Emotional Mastery for High Performing MenHigh Performers Self AssessmentSupport the show

In Part 2 of this powerful conversation, we continue the journey beyond quitting Adderall to unlocking true high performance through deep physiological awareness. I sit down with Carlos and Miguel Bertonatti to unpack the essential metrics of health—VO₂ max, HRV, and body composition—and how mastering these can transform the way you recover, perform, and live.We explore why most high performers are stuck in chronic stress without realizing it, how proper sleep can become your greatest biohack, and how breathwork is the secret weapon to regulate your nervous system anytime, anywhere. This episode dives into the science of stress adaptation, the role of muscle as the "organ of longevity," and simple, actionable strategies to regain control over your biology.If you're serious about optimizing your mind, body, and performance without gimmicks—this is your roadmap. Tune in to learn how real resilience is built from the inside out.🎯 Apply for Health Optimization Coaching🔗 https://coaching.knowyourphysio.org/video1729359042808Visit KYP Blog:https://knowyourphysio.org/learnTopics:[00:02:24] Overtraining in competitive athletes.[00:05:35] Sleep fitness.[00:08:44] HRV and its significance.[00:12:24] HRV and stress adaptability.[00:14:14] Subjective nature of HRV.[00:15:55] Breath work for stress regulation.[00:19:40] Biological age and wellness insights.[00:24:28] Peak performance through stress management.[00:26:06] Muscle mass and longevity.[00:30:40] Blue blocking glasses effectiveness.[00:32:50] Human connection in health.[00:35:32] Accountability in personal growth.Support the show

Quitting Adderall was the hardest thing I’ve ever done—and one of the most transformational. In this episode, I open up like never before about my journey from being a highly medicated, underweight teen with low self-worth to becoming a high-performance health coach grounded in neuroscience, data, and deep empathy. We talk about the emotional and physiological toll of stimulants, and how I began to rebuild my brain and body from the inside out through exercise, sleep, nutrition, and self-awareness.Joined by Carlos and Miguel Bertonatti on Beyond Biohacking Brothers, we dive deep into the three most important health metrics I believe everyone should track for longevity and performance: VO₂ max, heart rate variability (HRV), and body composition. I explain how these markers work together, why most people are too stressed to truly optimize them, and how sleep is the real secret weapon for recovery and high performance.This conversation isn’t just about quitting Adderall—it’s about becoming your own Chief Medical Officer and learning how to feel again. Whether you're struggling with ADHD, burnout, or just trying to reconnect with your physiology in a world that constantly pulls you away from it, this episode will show you what’s possible when you stop numbing and start listening.🎯 Apply for Health Optimization Coaching🔗 https://coaching.knowyourphysio.org/video1729359042808Visit KYP Blog:https://knowyourphysio.org/learnTopics:[00:00:00] Quitting Adderall and its impact.[00:03:34] Adderall and childhood struggles.[00:08:00] Overcoming gym intimidation.[00:11:02] Overcoming academic challenges and identity.[00:12:58] Aligning inner and outer worlds.[00:19:05] Lifestyle medicine and disease prevention.[00:21:20] High performers and lifestyle intervention.[00:25:24] Human KPIs for longevity.[00:25:56] Body composition metrics for longevity.[00:29:10] Sleep as a health calibrator.Support the show

In this episode, I sit down with Steven Villagomez, a clinically trained exercise physiologist and one of the most grounded, data-driven health professionals I know. We unpack the real foundations of health—sleep, nervous system regulation, and metabolic recovery—and why none of your efforts in diet, fitness, or supplementation will work without getting these right first. Steven breaks down how simple tools like mouth taping, air quality, and HRV-based coaching can shift everything from glucose regulation to mental clarity.We also dive deep into the current conversation around testosterone, the FDA’s quiet reversal on long-standing TRT fears, and how most men are overlooking the root cause: lifestyle stress. Steven explains how regulating SHBG, improving recovery scores, and leveraging hormetic stressors like cold exposure and breathwork can dramatically increase natural testosterone levels—no prescriptions needed. This is a masterclass on what real health optimization looks like when you combine evidence-based practice with lived experience.Most importantly, we explore the mission behind the Make America Healthy Again movement and why it’s time to reclaim our agency from a system driven by pharmaceutical profits. Steven and I talk about the urgent need for preventive care, functional diagnostics, and coaching that connects the dots—because health doesn’t come from symptom management; it comes from understanding your body, asking better questions, and showing up with intention.🎯 Apply for Health Optimization Coaching🔗 https://coaching.knowyourphysio.org/video1729359042808Visit KYP Blog:https://knowyourphysio.org/learnTimestamps:[00:00:39] Importance of sleep for recovery.[00:05:21] Exercise physiology and its misconceptions.[00:08:35] Specialized generalists in health.[00:12:25] Make America Healthy Again.[00:17:14] Treating the patient, not symptoms.[00:20:57] Building trust with clients.[00:25:40] Testosterone FDA black box warning.[00:31:29] Testosterone and stress regulation.[00:35:08] Importance of sleep for health.[00:40:56] Message over money.Support the show