00:00:00Foundations of High Performance: Introducing Dr. Neil Paulvin
00:02:00The Core Four: Sleep, Exercise, Nutrition, and Emotional Health
00:04:00The Sleep Mistake: Why Most People Get It Wrong
00:05:56Personalizing the Pillars: Data, Biomarkers, and Self-Awareness
00:08:00Precision Coaching: Goal Setting and Practical Assessment
00:09:00Intermediate Optimization: Biomarkers, Mindfulness, and Sauna
00:12:00Cold Exposure: Nuanced Science Beyond the Ice Bath Craze
00:18:00Fasting and Longevity: Re-examining the Evidence
00:23:00Supplements, Nootropics & the Art of Cognitive Enhancement
00:28:00Beyond Pills: Injectable and Nasal Approaches for Brain Support
00:32:00Cognitive Enhancers: Shortcuts, Pitfalls & Responsible Use
00:41:00The Peptide Frontier: BPC-157, GLP-1s, and the Future of Regeneration
00:48:00Sourcing, Safety, and the Peptide Black Market
00:53:00Growth Hormone Secretagogues: Muscle, Fat Loss & Repair
00:56:45Next-Gen Longevity: Hyperbaric Oxygen, Plasma Exchange & What’s Coming
01:01:30Rapid Fire Round: Overrated, Underrated & Actionable Biohacks
01:11:10Scientific Caution & The Road Ahead
01:12:45Closing Reflections & Expert Takeaways
01:13:00Call to Action: Optimize, Review, and Stay Curious
