How to Build a Superhuman Physique — Without Sacrificing Your Life

In this episode, Riley from Superhuman breaks down a realistic, science-backed approach to achieving that chiseled, Adonis-like physique — without endless cardio, restrictive dieting, or spending your entire life in the gym.

You'll learn:
The key differences between fat loss, lean muscle gain & recomposition
Why clarity, consistency, and the right program matter more than anything
Why lifting weights beats excessive cardio for long-term fat loss
How your hormones, metabolism & sleep impact body transformation
The right calorie formula for fat loss and lean bulking
Progressive overload principles for faster muscle growth
How to avoid extreme dieting, burnout, and cortisol spikes

Riley shares what's worked for him, his clients, and what's backed by data, testing, and real-world results — all designed to help you look great, feel great, and still live your life.

KEY TAKEAWAYS:
• Multiply bodyweight (lbs) × 13 → Fat loss daily calories
• Multiply bodyweight (lbs) × 15 → Maintenance calories
• Add +400 to +600 calories → Lean bulk
• Lift heavy 6–8 reps + progressive overload
• Optimize sleep & hormones for better results

Natalie is a London-based neuroscientist, clinical psychologist, and biohacker specializing in the gut-brain axis and longevity. She holds an MSc in bioscience innovation from UCL with triple distinction, where her dissertation explored how probiotics, postbiotics, amino acids, and peptides improve sleep quality and recovery. She now collaborates with the Longevity Clinic on peptide formulation, bridging cutting-edge science with everyday biohacking to help people not just live longer, but live brighter.

What We Discussed:

1. Why 90% of your serotonin is made in your gut—and how gut inflammation destroys your sleep architecture
2. The four "languages" your gut and brain use to communicate (neural, metabolic, hormonal, immune)
3. Daily habits silently wrecking your microbiome: late-night snacking, artificial sweeteners, alcohol, and antibiotics
4. The 3-step gut repair protocol: repair the lining, repopulate with the right bacteria, rethink your lifestyle
5. Why postbiotics beat probiotics for immediate results—and the best peptides for deep sleep (DSIP, Selank, BPC-157)

Find Natalie:

Instagram: @kotovn_

LinkedIn: https://www.linkedin.com/in/natalie-kotova-108aa11b0

About Daniel Gorachev: Daniel is the founder of IrisTech.co, blue light and screen flicker protection software used by millions to improve sleep, eliminate eye strain, and boost focus. A programmer from Bulgaria who suffered debilitating eye pain from screens, Daniel built IrisTech to solve what blue light blockers miss - invisible pulse width modulation that makes your iris constantly contract. The result: deeper sleep, zero eye pain, and better performance during screen time.

What We Discussed:

1. Why screen flicker (not just blue light) is silently destroying your eyes and sleep quality
2. How IrisTech works differently than built-in "night shift" modes on phones and computers
3. Why this is a top-3 biohack for high performers who spend hours on screens daily
4. The sleep, gaming, and health modes that automatically optimize your screen throughout the day
5. Why Apple and Google blocked better solutions once they copied watered-down versions for themselves

Find Daniel:

• iristech.co
• techsupportbg.com
• vrlin.cc

What if better sleep, cleaner energy, and less pain could come from the water you drink? Riley sits down with Josh Carr, CEO of Echo Water, to explore the science and performance benefits of hydrogen-enriched water.

Josh shares how it transformed his arthritis and why it's becoming a foundation for gut health, recovery, and peak performance. You'll learn:

• Why hydrogen water beats caffeine for clean energy

• How it improves sleep, inflammation, and recovery

• What to look for in a quality hydrogen bottle

💧 Learn more: echowater.com
🎁 10% off: getsuperhuman.io/water

What if the real key to living longer and better isn't found in another supplement—but in your relationships, mindset, and how you design your lifestyle?

In this episode, I sit down with Dr. Manoj Agrawal, longevity physician and founder of Blue Wealth, a precision medicine practice helping high performers extend their healthspan and upgrade their quality of life.

Dr. Agrawal was once a nationally recognized radiation oncologist treating cancer patients—but witnessing how lifestyle choices fueled disease inspired him to shift his focus from treating illness to preventing it. Today, he combines cutting-edge lab testing, cell biology, and positive psychology to help people feel and perform at their best.

We dive into:

• The "aha moment" that pushed Dr. Agrawal from oncology into longevity medicine

• Why social relationships are the #1 predictor of health and happiness (more than diet or exercise)

• The biggest misconceptions about aging and how to avoid common traps

• The core lab tests and biologic age markers he runs with every client

• Gut health, serotonin, and the critical gut-brain connection

• How AI and science are pushing us closer to age reversal breakthroughs

• The top 3 lifestyle upgrades that make you feel 10 years younger almost instantly

If you've ever wondered how to stack the deck in your favor—living longer while feeling sharper, stronger, and more alive—this conversation will give you the tools and mindset shifts you need.

Learn more about Dr. Agrawal and Blue Wealth: bluewellth.com

Grab the book The Good Life (Harvard Study of Adult Development) mentioned in the episode.

Get your free Superhuman Guide: getsuperhuman.io/playbook

Subscribe now so you don't miss the next episode—and share this with someone who cares about health and longevity.

Stay Superhuman,
—Riley

In this episode of the Superhuman Podcast, I sit down with Andrew Horn - serial entrepreneur, TED speaker, and founder of Tribute.co, called "Hallmark 2.0" by The New Yorker.

Andrew has built companies that reached millions, coached top CEOs, and spoken at the United Nations and Fortune 500s. But his real journey started as a shy, introverted kid in Maui - craving connection yet feeling unseen. That search led him to create a powerful framework for Relational Leadership, showing leaders how to communicate authentically, build trust, and lead with impact.

In this episode, you'll discover:

• The difference between connection vs. intimacy (and why most leaders miss it)

• How Andrew transformed his own struggles with loneliness into a global mission for human connection

• The 5 core skills of Relational Leadership: intentionality, introspection, curiosity, authenticity, and presence

• Why "dirty fuel" like fear and external validation burns leaders out—and how to shift into clean, sustainable motivation

• Why authenticity is not just "nice to have"- it's an act of service that opens space for others to be real

If you want to build businesses, teams, and relationships that last - not just on the outside but at the core - this conversation will give you the roadmap.

Learn more about Andrew:

• Website: andrewhorn.com

• Tribute: tribute.co

In this episode of the Superhuman Podcast, Riley sits down with Zaec Michael - a self-mastery coach who helps entrepreneurs reprogram limiting beliefs, integrate shadow patterns, and embody their highest potential.

For the past 15 years, Zaec has refined an efficiency-first approach to transformation, guiding founders and creators through rapid-shift methods that work directly with the unconscious mind. His work reframes manifestation as a moment-to-moment state of consciousness—giving entrepreneurs the tools to achieve more with less strain.

What You'll Learn in This Episode:

• The truth about the subconscious mind and why it's the hidden driver of your behaviors, habits, and results.

• How to spot shadow patterns like control, scarcity, or approval-seeking—and transform them into fuel for growth.

• Why entrepreneurs must master state management before strategy if they want consistent results.

• A practical breakdown of manifestation as a continuous process, not a future destination.

• Simple daily practices Zach uses to raise awareness, shift energy, and stay in flow.

• Why taking responsibility for your inner world is the gateway to freedom, purpose, and prosperity.

Whether you're scaling your business, rebuilding after burnout, or simply wanting more clarity and ease in life, this episode will give you powerful tools to create transformation from the inside out.

Connect with Zach Michael
Instagram: @zaecmichael
YouTube: @zaecmichael