The Energy Blueprint Podcast

Latest Episodes:

Borge Fagerli: The Myo-Reps Method and Why Most People Train Wrong Aug 30, 2025

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In this episode, I'm speaking with Børge Fagerli, creator of an innovative and highly efficient resistance training method called Myo-Reps, which is a way to create 80% of the results in a fraction of the time.

Børge has spent over 25 years as a fitness coach and is known for his evidence-based approaches to nutrition, training, mindset, and lifestyle optimization. We became friends about 10 years ago (through a funny story you'll hear in the podcast) and we went on to have many years of fruitful discussions and debates on a variety of health topics, and worked together to produce content on the interface of nutrition and circadian rhythm. He's a great expert on fitness and body composition, and I think you'll gain a lot of insights from his thoughts on training.

In this podcast, Børge and I discuss:

His background as an engineer and bodybuilder and his research-backed reasons for focusing on fundamentals instead of getting caught up in wellness hype
The 3 most essential factors you need to know to be successful in your exercise training…this is appropriate for ALL fitness levels!
The number of exercise reps you should perform to see (and feel!) your body change and why this rep range is essential for women
Why too many repetitions of one exercise might be the WRONG approach for most people
The definitive answer to one of the most discussed questions in all of training: Will I get too big and bulky from lifting weights??
Why training that feels too hard or intense might actually be keeping you from achieving your goals
If "muscle confusion," i.e., training your muscles with different exercises every time you work out, is a legitimate concept or pseudoscience
Myo-Reps, Børge's strategy for achieving 40 minutes of exercise in just 20 minutes!
The #1 mindset tip you can implement today to keep you strong and fit as you age

Why Keto Works for Weight Loss But Fails for Performance with Dr. Mike T. Nelson Aug 23, 2025

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In this episode, Dr. Mike T. Nelson pulls back the curtain on some common keto myths, including how it's connected to fat loss, athletic performance, and even ancestral eating patterns. You might be surprised to learn that smart athletes will do anything to win—except go keto.

In this myth-busting conversation, you'll discover why the high-fat-eating Inuit peoples probably weren't in ketosis, how keto can slash your power output by up to 8%, and why metabolic flexibility—not extreme diets—is the real key to optimal health.

After 20-plus years in the field, Dr. Nelson shares his unfiltered take on everything from exogenous ketones to the carbohydrate hypothesis of obesity, delivering the nuanced truth that diet influencers won't tell you.

Dr. Michael Murray: Flavonoids, Mitochondria, and Why Most Energy Supplements Miss the Mark Aug 16, 2025

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Did you know your mitochondria produce your body weight in ATP every single day?

Dr. Michael Murray reveals why most people's "dimmer switch" is turned down and how flavonoids can actually repair damaged mitochondria, something once thought impossible.

In this paradigm-shifting conversation, you'll discover why 80% of female endurance athletes are iron deficient, how nature designed a brilliant system for delivering flavonoids exactly where inflammation occurs, and why taking NAD+ supplements might be addressing the wrong problem entirely.

After 45 years of studying flavonoids and treating thousands of patients, Dr. Murray shares his most powerful insights on what really drives energy production.

This episode was originally released in November 2023

The Hidden Link Between Your Microbiome and Mitochondria with Dr. Jason Hawrelak Aug 02, 2025

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Could your gut bacteria be producing toxins that poison your mitochondria? Dr. Jason Hawrelak, one of the world's leading microbiome researchers, reveals how specific bacterial imbalances directly sabotage your energy production.

In this in-depth conversation, you'll discover why probiotics don't colonize your gut, why strain specificity matters more than you think, and why prebiotics are actually more powerful than probiotics for transforming your microbiome.

Dr. Hawrelak's research has been cited over 1,200 times—he's the microbiome expert who teaches other experts—and his insights will completely change how you approach gut health.

Dr. Scott Sherr: Methylene Blue, GABA, and the Hidden Link Between Mitochondria and Stress Jul 26, 2025

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Your mitochondria and responses to stress are more connected than you think.

In this episode, Dr. Scott Sherr is back to tell us about why 94% of US adults have mitochondrial dysfunction and how chronic stress and inflammation deplete GABA, your brain's primary calming neurotransmitter.

We also discuss why methylene blue has exploded from an obscure mitochondrial enhancer to a controversial biohacking trend, how GABA deficiency masquerades as anxiety and depression, and why healing requires shifting from sympathetic dominance to parasympathetic activation.

Dr. Sherr shares his 20 years of clinical experience, demonstrating that within 30 seconds to 2 minutes, he can determine if someone can heal; it all comes down to the state of their nervous system.

Healing Trauma at the Cellular Level with Dr. Keesha Ewers Jul 19, 2025

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We've created a culture that fears adversity, but what if that's the wrong approach?

In this episode, Dr. Keesha Ewers explains why post-traumatic growth, not comfort, creates robust mitochondrial health and resilient humans.

Her personal journey from autoimmune disease to vibrant health will inspire your own transformation and help you understand the mind-mitochondria connection.

This episode was initially released in Jan 2024

Alex Tarnava: Why Molecular Hydrogen Is Your Missing Energy Link Jul 12, 2025

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In this fascinating episode, I'm speaking with inventor and researcher Alex Tarnava, who developed the first effective-dose molecular hydrogen supplement to address a crippling mystery illness that suddenly destroyed his once highly active life.

Our conversation reveals how initially skeptical we both were about the effectiveness of molecular hydrogen!

While I'm extremely excited to offer Molecular Hydrogen, now available on the new Human Optimization site, it took me over 10 years, hundreds of research studies, and eventually experiencing the benefits myself to become a believer and trust the effects enough to offer this unique compound to you.

Dr. Gabrielle Lyon - LONGEVITY Do This To BUILD MUSCLE & LIVE Longer! Jul 05, 2025

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In this episode, I'm speaking with Dr. Gabrielle Lyon, founder of the Institute for Muscle-Centric Medicine®, about her new book, Forever Strong.

I believe Dr. Lyon's message is so crucial that I bought her book for myself and my parents—this episode is a must-listen!

In this podcast, Dr. Lyon and I discuss:

The completely overlooked driver of cardiovascular disease, cancer, Alzheimer's, and the epidemic of chronic illnesses…and it's a factor you can change TODAY
Why worrying about fat gain is the wrong place to put your attention, and what to focus on instead
"Calories in-calories out" and the real truth behind this hotly debated topic—plus, a deep dive into the macronutrient that can make or break body composition
An evidence-based option for the over 40 million people on statin drugs…could cholesterol and triglycerides be managed without the risk of statin side effects?
Why the "obesity epidemic" is completely inaccurate, and a new way to view obesity that will actually make a difference in people's lives
Plus, why most seniors lose up to 75% of their mitochondrial capacity…and how you can avoid being part of that statistic

From Heel Strike to Health: Minimalist Footwear Will Change Your Life with Steven Sashen Jun 28, 2025

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In this episode, I'm speaking with Steven Sashen, who founded minimalist shoe company Xero Shoes with his wife Lena Phoenix in 2009.

His philosophy? Modern footwear is actively hurting you.

In this discussion (which was so fun and informative thanks to Steven's lighthearted approach to his work), we explore what the shoe industry has been hiding about arch support, cushioning, and elevated heels, all while knowing these features actually increase injury rates.

Steven's company exists because he wants to change people's lives, and after 16 years of challenging the footwear industry's biggest myths, he's revealing how traditional shoes weaken your feet, destabilize your balance, and even contribute to falls that kill older adults.

Get ready to rethink everything you thought you knew about what to put on your feet. This conversation could literally save you from decades of unnecessary pain, injury, and disability.

Heart rate variability, polyvagal theory, the flaw in trying to HACK the body, and more with Dr. Mel Hopper Koppelman Jun 14, 2025

Show notes

In this episode, I'm excited to welcome Dr. Mel Hopper Koppelman back for the third time! Today, we continue our conversation on the overlooked importance of brain development but go on to explore heart rate variability (and how it can easily be misinterpreted), Polyvagal Theory, and her fascinating, physics-based thoughts on how our heart rate variability connects us to the universe!

In this podcast, Dr. Mel and I discuss:

An easy way to visualize brain development: the brainstem is the root that grows up into the trunk of our brain and branches off into the right and left hemispheres
The underlying driver of illness for many people with chronic symptoms and why gut or immune health might continue to suffer if this isn't addressed
A clear, easy-to-understand explanation of heart rate variability and why this often-misinterpreted marker is crucial for vital health
The 10-second at-home test Dr. Mel recommends to better understand your heart rate variability findings AND the functioning of your vagus nerve!
Her physics-backed belief that our heart rate variability connects us to the "breath" or wave of the universe…and how this connection (or lack of connection!) relates to the vagus nerve, inflammation, nervous system development, and long-term health
2 major predictors of mortality, i.e., how long you will live and the interesting pattern often found in people with autism
The extreme importance of working with the body and tracking test results versus cleverly attempting to biohack or manipulate the body with supplements or drugs

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