Podcast
The Superhuman Blueprint Podcast
Hosted by Primal Wellness Coaching · EN
What if fatigue, brain fog, and burnout weren’t signs of getting older, but signals that your body is ready for an upgrade? The Superhuman Blueprint Podcast is where high performers discover the science and strategies to reclaim energy, sharpen focus, and thrive in every area of life. Hosted by executive wellness coach Drew Griesel, this show dives into the cutting edge of fitness, neuroscience, biohacking, and holistic health. Through expert interviews and no-fluff insights, you’ll learn how to optimize your body and mind, extend longevity, and unlock the next level of human performance.
29episodes
Episodes
Newest firstAll episodes
Nervous System Regulation, Brain Fog Recovery, and the Mind Body Connection With Danielle Pashko
2w ago01:00:17Tap to summarizeA lot of people are trying to fix their health by pushing harder with stricter diets, harder workouts, and endless wellness protocols, yet they still feel exhausted, anxious, foggy, and disconnected from their own body. What if the missing piece isn’t another protocol, but learning proper nervous system regulation after years of living in survival mode?This episode explores how nervous system healing, the mind body connection, and simple holistic health practices may play a bigger role in recovery than most people realize. From visualization techniques for healing to movement practices that support the brain and body together, this conversation challenges a lot of common assumptions around health.In this episode, we cover:Nervous system regulation and chronic stressThe mind body connection and chronic illnessTai Chi for brain health and the Qigong benefits tied to recoveryWing Chun Kung Fu, proprioception training, and neuroplasticity exercisesBrain fog recovery and practical healing toolsBy the end of this conversation, you’ll understand why so many people stay stuck in cycles of stress and symptoms even when they’re trying hard to get healthy. You’ll also walk away with practical ideas that may help support recovery, improve mental clarity, and help you feel more grounded in your body again.Join the live executive training, The Hidden Performance Tax, to learn how to protect and stabilize your performance. Register here: 👇https://www.primalwellnesscoaching.com/webinarTake Executive Wellness ScoreCard Here: 👇https://www.primalwellnesscoaching.com/scorecardReady to take control of your performance?Book a free strategy call with Coach Drew here: 👇https://www.primalwellnesscoaching.com/executiveedgeLearn more about Danielle Pashko here: 👇Website: https://www.soulhakker.com/Instagram: https://www.instagram.com/thesoulhakkerLinkedin: https://www.linkedin.com/in/daniellepashko/
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Brain Fog Treatment with Light Therapy: How Photobiomodulation Boosts Energy
3w ago00:52:59Tap to summarizeWhy does your brain still feel tired, foggy, or slow even when you’re doing everything right?Most people assume the answer is more coffee, better supplements, or just pushing through. At the same time, many believe issues like memory loss or needing brain fog treatment are just part of getting older. So they either ignore it or try to outwork it. This conversation challenges the idea that your brain runs on willpower alone. It runs on energy at the cellular level, and if that system is off, pushing harder will not fix it. What’s interesting is that something as simple as light therapy, specifically photobiomodulation and near infrared light, can help manage inflammation and brain health, support how your brain produces energy, and improve circulation over time. In this episode, we break that down in a way that actually makes sense and show you where this fits in without overcomplicating it, especially when it comes to brain optimization techniques, circadian rhythm optimization, and even the benefits of sunlight for mental health.Here is what we cover:how light therapy improves brain functionwhat is photobiomodulation and how light therapy for brain health actually workshow to increase ATP production naturally for better energy, mental clarity and focus, and working memory improvementbrain fog treatment and simple ways to improve daily performancehow transcranial photobiomodulation supports cognitive performance and recoveryblue light vs red light therapy and what it means for sleep, aging and brain function, If you’ve ever felt like your brain isn’t operating at the level you know it should, or you’re thinking more about long term brain health, this episode will give you a clearer way to think about it. We also get into where this actually fits alongside the basics like sleep, exercise, and daily habits, so you can see what matters most and what can move the needle.Join the live executive training, The Hidden Performance Tax, to learn how to protect and stabilize your performance. Register here: https://www.primalwellnesscoaching.com/webinarTake Executive Wellness ScoreCard Here: 👇https://www.primalwellnesscoaching.com/scorecardReady to take control of your performance?Book a free strategy call with Coach Drew here: 👇https://www.primalwellnesscoaching.com/executiveedgeLearn more about Chris Garvin here: 👇Website: https://www.neuronic.online/Instagram: https://www.instagram.com/neuronic/
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Why Do I Wake Up at 3AM? How Blood Sugar and Stress Affect Sleep
4w ago01:10:20Tap to summarizeIt’s easy to assume that if you fall asleep without a problem, your sleep must be working. But then 2 or 3am hits, you wake up, and your body’s alert while your mind won’t shut off. Getting back to sleep feels impossible, even though you’re doing everything right.What most people miss is that falling asleep and staying asleep aren’t the same problem. If you’ve ever asked yourself “Why do I wake up at 3am?” or dealt with waking up in the middle of the night, it’s usually a combination of factors working beneath the surface, from blood sugar and sleep imbalances to a cortisol spike at night, shifts in stress hormones and sleep, and changes in hormones and sleep quality, including perimenopause sleep problems or menopause insomnia.These all influence your circadian rhythm sleep cycle, your nervous system and sleep, and whether you stay in light sleep or deep sleep.In this episode, we break down what is sleep, the importance of sleep, and how true sleep optimization works beyond surface-level fixes. We cover:why some people wake up at 3am even when falling asleep is easyhow nighttime crashes trigger wake upscortisol spike at night and feeling wired at 3amhormones and sleep quality, including progesterone and sleep in midlifesleep fragmentation causes and why you can’t fall back asleepStay with this, because once you understand what’s driving these wake ups, the solutions become clearer. You’ll see how gut health and sleep and REM sleep function play a role, along with the difference between sleep quality vs quantity and the deep sleep benefits your body depends on.Join the live executive training, The Hidden Performance Tax, to learn how to protect and stabilize your performance. Register here: https://www.primalwellnesscoaching.com/webinarTake Executive Wellness ScoreCard Here: 👇https://www.primalwellnesscoaching.com/scorecardReady to take control of your performance?Book a free strategy call with Coach Drew here: 👇https://www.primalwellnesscoaching.com/executiveedgeLearn more about Kat Fu here: 👇Website: https://thelongevityvault.com?utm_source=superhuman-blueprint&utm_medium=podcastThe 3AM Decoder (free tool): https://sleep.thelongevityvault.com/decoder?utm_source=superhuman-blueprint&utm_medium=podcast&utm_campaign=decoder-drew
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Early Perimenopause Symptoms Most Women Miss (It’s Not Just Hot Flashes)
Apr 2801:01:59Tap to summarizeMost people don’t expect this phase to feel the way it does. You hit your late 30s or over 40 and suddenly your low energy, poor sleep, and body changes start stacking up, and the things that used to work… just aren’t working anymore. It’s easy to assume it’s just aging, stress, or part of midlife health, especially for aging women trying to stay consistent. So you push harder, ignore the mood swings, and hope your workout results come back.But what if nothing’s actually “wrong”? What if your body hasn’t broken down, but is going through a hormone shift driven by hormonal changes in female hormones that start as early as just over 30? Many of the hormone symptoms people blame on aging, like increased belly fat, muscle loss, strength loss, or changes in body composition, are tied to deeper shifts in hormone health that most people miss.In this episode, we break down what’s really happening beneath the surface and how to start making sense of the changes you’re experiencing:early perimenopause symptoms before hot flasheswhy you feel off with anxiety, mood swings, and poor sleepwhy your workouts hit a fitness plateau and stop delivering resultshormone changes in women over 30 and how they affect energy and fat storagewhy your body feels like it’s working against you during midlife fitnessIf you’ve been feeling off, dealing with a fitness plateau, or noticing changes in body composition and fat storage without understanding why, this conversation will help you connect the dots. We walk through what’s happening in a clear, practical way so you can adjust how you approach your hormone health, your training, and your day-to-day habits with a better understanding of what your body actually needs.Join the live executive training, The Hidden Performance Tax, to learn how to protect and stabilize your performance. Register here: https://www.primalwellnesscoaching.com/webinarTake Executive Wellness ScoreCard Here: 👇https://www.primalwellnesscoaching.com/scorecardReady to take control of your performance?Book a free strategy call with Coach Drew here: 👇https://www.primalwellnesscoaching.com/executiveedgeLearn more about Tanya Schrobilgen here:Website: https://agelessfm.comInstagram: https://www.instagram.com/agelessfunctionalmedicine/
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How to Boost NAD and Fix Low Energy (The Missing Piece Most People Ignore)
Apr 2100:53:23Tap to summarizeA lot of people think feeling tired, foggy, wired at night, and dealing with constant low energy and fatigue is just part of getting older. Maybe you’ve blamed stress, a busy schedule, or even your habits, especially with everything you hear about biohacking and quick fixes. You might feel like you’re trying to improve your metabolic health, but your sleep is still off, your energy is inconsistent, and your body does not feel like it is working with you.This episode challenges that idea. The issue may not be that you’re lazy or just dealing with normal stress and aging. It may be that your body is dealing with deeper problems like metabolic dysfunction, mitochondrial dysfunction, and poor blood sugar regulation, all of which affect your cellular energy. Instead of chasing more longevity supplements, the latest NAD booster, or even trends like peptides for longevity, this conversation brings you back to what actually supports mitochondrial health and long-term healthy aging.In this episode, we cover:early signs of metabolic dysfunctionsleep and longevityhow to boost NAD and support mitochondrial healthfasting for longevityhealthy habits for longevityIf you’ve been wondering why your energy feels off, why your sleep isn’t restoring you, or how factors like cortisol dysregulation are affecting your body, this episode will help connect the dots. By the end, you’ll have a clearer, simple path forward, whether you are just starting with biohacking for beginners or looking to refine what actually works.Join the live executive training, The Hidden Performance Tax, to learn how to protect and stabilize your performance. Register here: https://www.primalwellnesscoaching.com/webinarTake Executive Wellness ScoreCard Here: 👇https://www.primalwellnesscoaching.com/scorecardReady to take control of your performance?Book a free strategy call with Coach Drew here: 👇https://www.primalwellnesscoaching.com/executiveedgeAs a thank you, Longevity Farms and Rejuvenate Peptides are offering an exclusive discount and a free custom peptide protocol.Use code "welcome10" for 10% off your order at checkout.Longevity Farms: https://getlongevityfarms.shop Rejuvenate Peptides: https://rejuvenatepeptides.com Every listener can request a free custom-designed peptide protocol tailored to their personal goals.For peptide protocols, email info@rejuvenatepeptides.comFor Longevity Farms support, email support@getlongevityfarms.shop
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Why Self Discipline Matters More Than Motivation Under Pressure
Apr 1401:14:02Tap to summarizeMost people think they need more motivation, better routines, or a stronger mindset to stay consistent. They try to push harder, stack more habits, and hold everything together, but under real pressure, it still falls apart. What they rely on often does not hold when it matters, even with all the focus on self awareness, mindset, and self discipline.This episode shifts how to look at the problem. The focus moves from chasing motivation to understanding what actually takes over when pressure builds and decisions carry weight. The answer sits in habits, identity, and patterns that support real high performance and go deeper than surface-level personal development.In this conversation, Drew sits down with Christoph Merrill to break down what drives behavior under pressure, drawing from a deeply personal experience that reshaped how he approaches habits, mental health, and performance.Here’s what the episode covers:discipline vs motivation and what actually works under pressureidentity based habits and how behavior change happens over timemental resilience for entrepreneurs and the role of entrepreneur mindsethow to build better habits that actually stick in real lifeself awareness, routines for mental health, and how to stay consistent with habitsBy the end of this episode, you will see success habits in a more practical way, as patterns that either hold or fail when tested. You will also walk away with a clearer understanding of how to rebuild life, use daily habits for discipline, and how to manage stress as an entrepreneur when it matters most.Join the live executive training, The Hidden Performance Tax, to learn how to protect and stabilize your performance. Register here: https://www.primalwellnesscoaching.com/webinarTake Executive Wellness ScoreCard Here: 👇https://www.primalwellnesscoaching.com/scorecardReady to take control of your performance?Book a free strategy call with Coach Drew here: 👇https://www.primalwellnesscoaching.com/executiveedgeLearn more about Christoph Merril here: 👇Instagram: https://www.instagram.com/christophmerrill/Linkedin: https://www.linkedin.com/in/christophmerrill/
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Gut Microbiome Explained: Fix Your Gut for Better Energy, Digestion, and Performance
Apr 700:54:45Tap to summarizeYou can eat clean, train hard, and still feel low energy.Most people try to fix their energy, digestion, or focus by tweaking their diet, adding supplements, or pushing harder through their day. You might have cleaned up your nutrition, tried probiotics, or adjusted your routine, yet still deal with bloating, fatigue after meals, brain fog, or inconsistent energy. These are often early signs of poor gut health, and many people start searching for answers like gut microbiome explained or wondering how to fix gut health in a way that actually works. It can feel frustrating when you are doing the “right” things but not getting the results you expect.What often gets missed is that these symptoms are not just about what you eat or how disciplined you are. They are often rooted in your gut microbiome. When your gut is out of balance, it can affect your gut health and energy, your gut health and stress, and your gut health and immune system. The issue is not always effort. It is understanding how your gut actually works and what it needs to function properly.In this episode, we break it down in a simple and practical way so you can understand what’s happening and what to do next. We cover:gut microbiome and how it affects your bodysigns of poor gut health you might be ignoringhow to fix gut health naturally with simple habitsfiber for gut health and foods for gut microbiomegut health and energy and why you feel tired after eatingIf you’ve been trying to improve your health but feel like something is still off, this episode will help you connect the dots. By the end, you’ll have a clearer understanding of what’s driving your symptoms and simple ways to start improving your gut health in a way that supports long-term energy, performance, and overall well-being.Join the live executive training, The Hidden Performance Tax, to learn how to protect and stabilize your performance. Register here: https://www.primalwellnesscoaching.com/webinarTake the Executive Wellness ScoreCard Here: 👇https://www.primalwellnesscoaching.com/scorecardReady to take control of your performance?Book a free strategy call with Coach Drew here: 👇https://www.primalwellnesscoaching.com/executiveedgeLearn more about Danielle Arnold and Designs for Health here: 👇Website: https://www.designsforhealth.com/Instagram: https://www.instagram.com/designsforhealth/Facebook: https://www.facebook.com/DesignsForHealth/
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How to Regulate Your Nervous System with Simple Breathing Techniques for Stress
Mar 3100:53:50Tap to summarizeWhat if the reason you feel stressed, overwhelmed, or constantly “on edge” isn’t your workload… but the way you’re breathing?You’re doing everything right, but you still feel drained and stuck in stress. Your focus drops, your energy fades, and it’s hard to stay calm or figure out how to calm down fast.The real issue goes deeper than your schedule. It comes from how your body is reacting. When your system stays stressed, more effort won’t fix it. The shift comes from learning how to regulate your nervous system using simple tools like breathwork for anxiety, breathwork for stress relief, and practical emotional regulation techniques that support parasympathetic activation.In this episode, Tabatha DeBruyn breaks down breathwork explained in a simple, practical way. You’ll learn powerful nervous system regulation techniques like the box breathing technique, physiological sigh breathing, and vagus nerve breathing, along with insights into somatic breathwork and 9D breathwork. We also touch on nasal breathing benefits and how breath supports breathing for sleep, recovery, and performance.Here’s what we cover:how to regulate your nervous system in secondsbreathing techniques for stress and breathing exercises for anxietybreathwork for beginners you can use dailyhow to get out of fight or flight mode and how to stop stress immediatelybreathwork for focus, breathwork for energy, and mental clarity techniquesIf you’ve ever felt stuck in stress or struggled to stay calm and clear, this episode will give you simple tools you can start using right away.If this resonates, subscribe to The Superhuman Blueprint Podcast for more conversations on using health, fitness, and wellness as performance tools, with practical habits that build strength, energy, and resilience so you can stay consistent and perform at your best under pressure.Join the live executive training, The Hidden Performance Tax, to learn how to protect and stabilize your performance. Register here: 👇https://www.primalwellnesscoaching.com/webinarTake Executive Wellness ScoreCard Here: 👇https://www.primalwellnesscoaching.com/scorecardReady to take control of your performance?Book a free strategy call with Coach Drew here: 👇https://www.primalwellnesscoaching.com/executiveedgeLearn more about Tabatha DeBruyn here: 👇Website: https://tabatha.onlinePersonal Instagram: https://www.instagram.com/tabatha_debruynInstagram (nervous system & breathwork focused): https://www.instagram.com/tabcollective?igsh=MTF1eGoyNmFudHJ6OA%3D%3D&utm_source=qrOther Resources from Tabatha Here: 👇https://tabatha.myflodesk.comTabatha's Book Here: 👇Ordinary to Extraordinary: An Inspired Guide to Living the Life of Your Dreams https://a.co/d/amYg8HD
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The Psychology of Fear: The Hidden Link Between Self-Awareness and Mental Toughness
Mar 2701:15:32Tap to summarizeFear influences more of our decisions than we realize. You might find yourself overthinking choices, avoiding difficult conversations, dealing with public speaking anxiety, or feeling the fear of failure even when you know what the right move probably is.But what if the real issue isn’t confidence at all? What if it’s fear quietly influencing your thinking through your stress response or even an amygdala hijack. Understanding the psychology of fear can completely change how you approach pressure and decision making under pressure in business leadership.In this episode, we’ll talk about:The psychology of fear and how it shapes decision making under pressureHow self-awareness and situational awareness improve rapid decision makingHow fear management builds mental toughness and emotional resilienceTony Blauer also shares lessons from the SPEAR System, a framework rooted in self-defense psychology and performance psychology, explaining how the fear loop, fight flight freeze, and the startle flinch response influence our intuition and instincts.By the end of the episode, you’ll walk away with practical ways to strengthen your leadership mindset, step outside your comfort zone, and build the kind of stress inoculation that helps high performers respond more effectively under pressure.If this resonates, subscribe to The Superhuman Blueprint Podcast for more discussions on business leadership, mental toughness, and the mindset skills that help you perform better under pressure.Join the live executive training, The Hidden Performance Tax, to learn how to protect and stabilize your performance. Register here: https://www.primalwellnesscoaching.com/webinarTake Executive Wellness ScoreCard Here: 👇https://www.primalwellnesscoaching.com/scorecardReady to take control of your performance?Book a free strategy call with Coach Drew here: 👇https://www.primalwellnesscoaching.com/executiveedgeLearn more about Tony Blauer here: 👇Website: https://blauerspear.com/bioYoutube: https://www.youtube.com/channel/UCqIFBr_2N35wrfN0Fvk6YjQInstagram: https://www.instagram.com/tonyblauerFree Resources from Tony Blauer👇1. SHTF: When Shit Hits the Fan eBookThis is a FREE resource. Covers decision-making under pressure, avoidance, de-escalation, and how to weaponize the flinch. Great for those new to Coach Blauer’s work. Feel free to share this with your audience.https://blauertactical.com/shtf2. Fear Management Starter BundleIncludes: Making Friends With Fear, the full KNOW FEAR® program, and the Human Weapon System course.https://blauerspear.thinkific.com/bundles/hws-kf-package3. Private Coaching with Coach BlauerOne-on-one guidance for those ready to go deeper.https://blauerspear.com/one-on-one4. Newsletter Sign-UpWeekly insights, tools, and early access to new training.https://links.blauertactical.com/widget/form/W1GumN1z2YxUgTng9rwZ
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Entrepreneur Mindset and Mental Resilience for Building a Successful Business with Ari Rastegar
Mar 1800:57:13Tap to summarizeMany entrepreneurs believe the path to success is simply working harder and pushing through every obstacle, yet many still feel like something is missing despite the effort they put in.What often goes unnoticed is that a business rarely grows beyond the person leading it. When your mindset, health, and mental resilience are not strong, the business eventually reflects that. The founders who build lasting companies focus on developing their entrepreneur mindset, building strong business habits, and treating their well-being as the foundation for long term business success and business growth.In this episode of The Superhuman Blueprint Podcast, we explore:Entrepreneur mindset for long term business success and how Ari Rastegar developed the founder mindset behind building a billion dollar real estate business.Mental resilience and learning from failure in entrepreneurship.The success principles that help founders grow through difficult seasons.Success habits and health optimization for high performance entrepreneurs.Ari’s approach to biohacking, his morning routine, and the performance habits that support peak performance in business and life.Throughout this conversation, Ari shares lessons from his journey that connect business success with personal growth and well-being.By the end of the episode you will walk away with practical insights on strengthening your mindset, improving your health optimization, and building success habits that support both your business and your life.If this resonates, subscribe to The Superhuman Blueprint Podcast for more conversations on entrepreneur mindset, mental resilience, and building lasting business success.Join the live executive training, The Hidden Performance Tax, to learn how to protect and stabilize your performance. Register here: https://www.primalwellnesscoaching.com/webinarTake Executive Wellness ScoreCard Here: 👇https://www.primalwellnesscoaching.com/scorecardReady to take control of your performance?Book a free strategy call with Coach Drew here: 👇https://www.primalwellnesscoaching.com/executiveedgeLearn more about Ari Rastegar here: 👇Website: https://rastegarcapital.comLinkedIn: https://www.linkedin.com/in/arirastegarInstagram: https://www.instagram.com/rastegarTikTok: https://www.tiktok.com/@arirastegar
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