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.

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.

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• The "balanced diet means no supplements" model is decades out of date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

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

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

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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.

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.

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• 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

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

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

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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.

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.

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• 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.

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

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

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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.

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.

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• 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

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

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

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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.

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.

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• 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

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

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

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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.

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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• 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

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

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

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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.

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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• 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

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

• Watch it on YouTube: https://youtu.be/Ui78yTi43lA
• Full episode show notes: https://outliyr.com/260

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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.

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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• 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

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

• Watch it on YouTube: https://youtu.be/vhShZwzwQsI
• Full episode show notes: https://outliyr.com/259

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Be an Outliyr,

Nick