J90 Podcast. Small Habits. Big life.
J90. Small changes. Big life. 90 Days At A Time.
What if your best years weren’t behind you—but still ahead of you?
Welcome to the J90 podcast. The podcast for men and women who refuse to accept that aging means slowing down. Each week, Jay—Director of Human Performance with more than 25 years of experience coaching Olympic athletes, executives, and everyday people—breaks down the science of living longer, performing better, and building a stronger, healthier body after 40.
You’ll discover practical, evidence-based strategies to improve your energy, build muscle, lose fat, optimize hormones, sharpen your mind, prevent disease, and increase your healthspan—not just your lifespan. We also dive into nutrition, fitness, recovery, sleep, mindset, longevity research, wearable technology, and the daily habits that create extraordinary results over time.
Whether you’re just beginning your health journey or striving to perform at your highest level, each episode gives you actionable tools you can put into practice immediately.
Because at J90, we believe one simple truth:
Small changes. Big life. 90 Days At A Time.
Questions and comments email Jay @ jay@ihnclinic.com
Episodes
9 episodes
Alcohol and It’s Effects on your Health and Longevity.
Alcohol and Longevity: What the Research Really SaysFor years, we were told that moderate alcohol consumption—especially a glass of red wine—might actually be good for our health. But newer research is challenging that story.<...
Sleep and its Importance on Longevity and Healthspan
Sleep isn't simply a time when your body shuts down—it's one of the most active and important biological processes you experience every day. In this episode of the J90 Podcast, Dr. J explores the science behind why quality sleep is essential fo...
The 7 pillars of longevity- creating a lifespan and healthspan plan to optimize YOU!
Episode SummaryWhat if the goal isn’t simply to live longer—but to live better?Today is a big day. We are rebranding the podcast to J90 with Dr. J. Small Habits. Big Life. New artwork and new title. Same great info. It’...
Longevity and making it affordable
Today I talk about how expensive the longevity business is and that 80-90% or even more than that is either free to do or very affordable for everyone. You are the biggest problem holding you back from living longer and living healthier! I look...
The 90 day prime 40 performance protocol
Today we talk about why 90 days is so important. Why isn’t it 2 week, 4 weeks, etc and why and how we build a performance program for someone. If you have questions or would like to check us out go to
Your Hormones aren’t broken. Your Lifestyle is.
This is an episode where we begins to dive into the effects hormones can have on our body and how lifestyle factors affect them. If you’d like more information on any of our programs please visit us at prime40performance.com. Thank you again fo...
Muscle is Medicine.
In this episode I talk about how important muscle is as we age and how to incorporate strength training the right way as we get older. Thank you for listening. If you’d like more information on P40P please check us out at prime40per...
Life After 40: Why This Can Be Your Strongest, Healthiest, Best Chapter Yet
On this episode we begin to talk about some of the myths that we are told with life after 40 and why they aren’t true and what changes we need to make to level up our life after 40. Life after 40 doesn’t have to be on the decline in fact you sh...