The Elite HRV Podcast: Heart Rate Variability, Biohacking Health & Performance, Quantified Self

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Latest Episodes:

Back To Basics: Avoid Analysis Paralysis in Your Health Journey with Josh Holland Sep 01, 2021

In This Episode: Jef sits down with Josh Holland, a movement specialist who loves to experiment with different biohacks to optimize his life and wellbeing. Josh loves to share the latest of his experiments with friends and family, and today has shared these with us as well. He takes us through his Pillars of Health and discusses choosing the "low hanging fruit" to make small changes that have great impact on your long term health. Episode Guest: Josh Holland Joshua J Holland is a wealth of experiential knowledge and wisdom. As a dedicated bio hacker, state of the art fitness trainer, holistic health coach and sports professional, he champions the philosophy of “awareness through experience,” and has subsequently spent years consulting with elite professionals with the goal of building a vast well in which to draw from when evoking alignment of body, mind and spirit for his clients. Website(s): https://joshuajholland.com/main.html https://www.simplywalkthetalk.com/ Show Notes: 00:30 - Intro to Josh 08:10 - Josh's health issues and concerns that led him to the biohacking sphere 17:55 - Cold packs, tin foil windows; a look into Josh's biohacking experiments 23:15 - Low hanging fruit - for someone looking to get into this stuff, what's the easiest way? 31:40 - Josh's Pillars of Health and building one upon another 43:40 - Cliffs notes for the remaining Pillars, starting with optimizing sleep and recovery 49:15 - Rest days - how much rest? 53:45 - Primal movement vs. advanced movements 59:30 - Wrapping up: health, technology, and analysis paralysis 1:08:45 - Where to find Josh

Clues to Long Covid Found in POTS with Dr. Diana Driscoll Aug 03, 2021

In This Episode: As we move into the second year of the Coronavirus pandemic, we are seeing more and more cases of "Long Covid," or symptoms that seem to linger in Covid patients for months after the infection. In this episode, we welcome back POTS (Postural orthostatic tachycardia syndrome) expert, Dr. Diana Driscoll, who shares how the symptoms of Long COVID and POTS overlap and how Long Covid patients may benefit from similar treatment protocols that help POTS patients. Episode Guest: Dr. Diana Driscoll An authority on the autonomic nervous system, Dr. Diana Driscoll is a world-renowned expert on POTS (Postural Orthostatic Tachycardia Syndrome), Chronic Fatigue Syndromes (ME/CFS), chronic dry eye, vagus nerve disorders, Ehlers-Danlos syndrome (EDS), and similar "invisible" illnesses. She is the Founder and President of Genetic Disease Investigators and the Clinical Director of POTS Care, the only clinic in the world dedicated to treating the underlying medical causes of POTS, not just the symptoms. Website(s): https://potscarepackage.com/ https://drdianadriscoll.com/ Show Notes: 01:00 - Intro 03:00 - How Diana's background and specialties has placed her to help folks suffering from POTS and "invisible illnesses" 07:50 - POTS symptoms and Diana's personal journey 13:00 - "How Life Is" - you don't have to automatically accept your symptoms are chronic 20:00 - Covid and POTS: what Dr. Driscoll has been seeing in her clinic 25:00 - Making sure your basics are covered before going to specialists can be a good starting point 28:00 - Some different ways POTS can present and things to first rule out 36:50 - Diana's recent experience seeing patients with long Covid 40:15 - A solution Diana is exploring to help POTS patients and long Covid patients 43:00 - Sidebar: high intracranial pressure vs. low 44:55 - Diana's experience with anxiety and antidepressants 51:00 - Why Diana's approach has to be as least invasive as possible 01:02:00 - Closing thoughts 01:04:00 - Diana's current projects

Breathing Habits of High Performers with Patrick McKeown Jun 30, 2021

In This Episode: Mouth-breathing evolved as a survival mechanism during "fight or flight". But today, because so many of us experience chronic stress and anxiety, mouth breathing is the dominant way in which we breathe - much to the detriment of our health and performance. In this episode, Patrick McKeown, International best-selling author of The Oxygen Advantage and one of the world’s leading breathing re-education experts, explains why breathing isn't just for Yogis and why high performers, creators, or anyone who wants to spend more time in flow states must learn how to breathe properly. Episode Guest: Patrick McKeown International best-selling author of The Oxygen Advantage and creator and master instructor of the Oxygen Advantage® technique, Patrick McKeown is widely regarded as one of the world’s leading breathing re-education experts. Over the past two decades, Patrick has trained thousands of people around the world to safely challenge their bodies and produce positive changes through breathing re-education. He teaches a new way to breathe, combined with specific exercises designed to improve blood chemistry. The result is an increase in oxygen flow to all the body’s systems, meaning greater endurance, strength, and power. Website(s): https://oxygenadvantage.com/the-breathing-cure/ https://buteykoclinic.com/buteykochildren/ Show Notes: 01:30 - Intro to Patrick 03:50 - Chronic over-breathing and breathing pattern disorders are extremely prevalent for people with anxiety or asthma. 06:00 What is dysfunctional breathing? And, how to screen for breathing pattern disorders. 09:00 - Stress, HRV and Breathing 12:50 - 3 Mistakes made when breathing 13:15 How nasal breathing differs from mouth breathing and why mouth breathing evolved. 16:00 The problem with mouth breathing 16:50 Why breathing is essential for high performers: focus, concentration and attention span 17:40 Why taking a full deep breath can be a big mistake. 19:00 - Air hunger stimulates the vagus nerve 22:40 - During sleep, what can we do to improve our breathing? 27:20 - LSD 39:00 - The founding father of sleep medicine 44:00 - The basics often get overlooked 51:00 - Tongue in the roof of the mouth 53:30 - Patrick's books and what they address 1:05:00 - Where to find Patrick's work

Train Yourself to Use Oxygen More Effectively with Dr. Jay Wiles Jun 01, 2021

In This Episode: The way you perform under stress is closely connected to the breath. Dysregulated breathing limits your ability to perform mentally, physically, and emotionally. However, by training your body to use oxygen more effectively you will optimize performance while growing resilient to stress. In this episode, we're diving into the biochemistry of breathing with Dr. Jay Wiles, a clinical health psychologist, and board-certified biofeedback practitioner. You'll learn how to use oxygen more effectively by creating a state of "air hunger," why this practice improves self-regulation, and just for fun, the most surprising biohack he's discovered in the last year to reduce stress and boost HRV. Episode Guest: Dr. Jay T. Wiles, BCB, BCB-HRV Dr. Wiles is a clinical health psychologist who is board-certified in biofeedback, HRV biofeedback, and Tai Chi for rehabilitation. He has a passion for helping others reach their full potential from an integrative and holistic perspective and has worked closely with elite athletes and executives on enhancing peak performance through training and regulating psychophysiology. He is the cohost of the Ben Greenfield Fitness podcast and host of Mindhacker’s Radio w/ Dr. Jay Wiles. His experience in integrative techniques differs from other psychologists, as he focuses on how we can utilize sunlight, water, exercise, and food to mitigate the damaging effects of stress, anxiety, and depression. Dr. Wiles owns Thrive Wellness and Performance in Greenville, SC, and loves spending time outdoors with his wife and two boys. Website(s): www.thrive-wellness.com www.drjaywiles.com IG: @drjaywiles Show Notes: 00:45 - Intro to Dr. Jay 03:55 - What have been some of the most effective interventions for improving HRV? 07:55 - Unpacking the biochemistry of breathing and Patrick McKeown's "the Oxygen Advantage" 11:00 - Optimize your nervous system by creating a state of "Air Hunger": becoming less sensitive to the effects of CO2 through lite breathing 15:20 - How quickly should people expect to feel progress after they start practicing lite breathing? 22:05 - Who do you recommend this practice for? 25:25 - How does this protocol fit in with HRV biofeedback? 36:30 - Basics before Biohacking 39:20 - What are some other interventions you use? Basics and/or Biohacks 50:25 - Where to find Jay and what he's doing Full transcript at https://elitehrv.com/train-yourself-to-use-oxygen-effectively]0[

Creating Sustainable Change using a Minimal Viable Threshold Mindset Apr 30, 2021

In this Episode: Our health and wellness is reliably achieved through sustainable habit change. But, how does a person create this change when they have tried and failed many times over. Is change still possible? In this episode, we're talking with a member of the Elite HRV community, Dean Dwyer, who shares his personal story of transformation. And how at age 53 he figured out how to fix the underlying mindset that was preventing him from having the body he truly wanted. Whether you're working your body, your business, or any aspect of your life, the principle of "minimal viable threshold" may be the key that unlocks sustainable habit change for you. Episode Guest: Dean Dwyer Dean Dwyer is on a personal journey to master his mindset and to share what he learns along the way. As a coach, he helps people change how they look by changing what they think regardless of their age, genetic make up, or past failures. Website: www.thesuccessfulbody.com Social Media: Instagram: https://www.instagram.com/thenewdeandwyer/ Facebook: https://www.facebook.com/therealdeandwyer iTunes: https://podcasts.apple.com/us/podcast/the-mindset-show-with-dean-dwyer/id1439748356 Show Notes: 01:00 - Dean's story and what prompted him to make changes 05:03 - The evolution of Dean's journey 07:55 - Minimum Viable Threshold 18:08 - How mindset changes lead to behavior changes and how these concepts travel from domain to domain 22:10 - The Mindset Miracle: Mindset, Behaviors, Outcomes 36:15 - Using HRV to measure and manage change 42:55 - Where to find Dean Full transcript at: https://elitehrv.com/creating-sustainable-change

How to Shift Out of Survival Mode into Growth Apr 01, 2021

In This Episode: To realize our hopes and dreams we need energy and clarity of purpose. But, the global pandemic has rocked our physical and mental well-being, leaving many of us stuck in survival mode. In this episode of the Elite HRV podcast, we speak with Jonathan Moore, founder of Legacy Coaching, where we explore the mindset and tools his clients have used to successfully breakthrough survival mode towards stability and growth. Episode Guest: Jonathan Moore Jonathan has a background as a brain-based chiropractor with over 20 years clinical experience. His main focus over that time has been on the impacts that stress has on the brain, and the results that overload has on the health of a person. Website(s): https://www.legacycoaching.io/ https://www.facebook.com/groups/therevitalisedlife Show Notes: 00:23 - Intro 2:55 - How the pandemic has changed Jonathan's coaching practice day to day 5:36 - How the brain fits into chiropractic practice 8:35 - The physiological difference between someone stuck in survival mode and someone with stress resilience 10:00 - "Wrestle or Run" stress response 13:25 - Getting back into recovery - or not 17:30 - How Jonathan's practice tries to support their clients moving from survival mode to growth mode 22:00 - How mindset affects your ability to recover and reach your goals 28:00 - Creating internal stability 34:00 - How community and companions are crucial to sustaining your internal stability 37:15 - How putting forth your "best life" or your "performance life" on social media does **not** contribute to your inner stability 39:25 - What is success in "growth mode?" 46:00 - Legacy Coaching and where to find Jonathan Full transcript at https://elitehrv.com/shift-out-of-survival-mode-into-growth

The Health and Recovery Benefits of Blood Flow Restriction Training Mar 10, 2021

Episode Guest: Sten Stray-Gunderson Sten is a certified BStrong BFR expert, training high-level athletes, and hosting seminars and educational training sessions to inform trainers, coaches, and therapist on how to properly and safely implement BFR into their programs. Additionally, Sten works for Reach Outcomes, an Austin-based performance center for athletes, providing holistic and integrated programming to maximize and accelerate performance. Sten has been an athlete his whole life, and played D1 collegiate soccer at Dartmouth. Combining his personal athletic experiences with the science of exercise physiology, Sten aims to provide high-level expertise and real-world solutions to training and performance. Sten earned his bachelor’s degree in Biology with Economics at Dartmouth College before earning a Master of Science in Exercise Physiology from the University of Texas at Austin, and is currently continuing his pursuit in Exercise Physiology by working towards a PhD from the University of Texas at Austin Website(s): - [https://bstrong.training/] - [https://www.frontiersin.org/articles/10.3389/fphys.2020.00568/full] - [https://pubmed.ncbi.nlm.nih.gov/32492734/] - [https://www.linkedin.com/in/sten-stray-gundersen-5311b0139/] In This Episode: Sten Stray-Gunderson really knows his stuff when it comes to Blood Flow Restricition (BFR) training! Tune into this one if you want to learn more about the subject. Whether you're first hearing about it now or if you've been familiar and using it for years, most everyone has something to learn in this one! Show Notes 01:30 - BFR training in a nutshell 04:00 - The origins and background of BFR training 05:45 - In what contexts BFR training is used today 08:00 - How BFR training works 10:45 - What the research says about BFR training 14:00 - How BFR training can be used to facilitate joint repair 19:00 - Jason's experience tinkering around with BFR training 23:15 - BFR training while travelling 24:30 - Dangers and considerations to be mindful of when first trying BFR training 28:15 - Sten's experience with discovering and eventually becoming an expert in BFR training 35:00 - The origins and unique nature of B Strong 40:00 - Time-saving potential of BFR training 44:00 - The potential effect BFR training may have on HRV 45:15 - An example of BFR training in practice

Cannabis, Spermidine and Optimizing Health, Immunity, and Longevity with Don Moxley Jan 15, 2021

In This Episode: We cover what Don has been up to since the last time we had him on the podcast. Additionally, we explore what he learned from working in the cannabis industry, what he has to teach us about spermidine and autophagy, and some ways in which we can optimize health and longevity. Website(s): - https://themendico.com - projectcbd.org - http://spermadinelife.us(Discount code: HRV50) - longevitybioresearch.org - trainrecoverwin.com Show Notes: 01:15 - What Don has been up to the last couple of years 03:30 - How he transitioned into an opportunity to work in the cannabis industry 06:45 - The importance of the endocannabinoid system and how it works at a high level 09:00 - The evolution of cannabis legislation and the market in recent years 12:30 - The opportunity to use cannabis products as wellness tools 18:00 - Take-aways for those interested in trying cannabis products 25:00 - How Don transitioned into working for Longevity Labs 26:30 - What spermidine is and how it functions in the body 28:15 - What autophagy is and why we should care about it 33:45 - What people can expect to feel when supplementing with spermidine 37:15 - Energy toxicity and how we can bring it back into balance 39:30 - The difference between healthspan and lifespan and it's implications on what we should to to improve our longevity 45:30 - Intermittent fasting and it's implications on sports performance and longevity 52:30 - Spermidine and autophagy's role in immunity and potential for protection against viruses such as COVID-19 1:00:45 - How Don has used a mission-driven philosophy to re-define himself and his personal purpose

Tyron Groenewald And HRV- A Weight Loss Journey Dec 31, 2020

Five years ago, Tyron Groenewald was overweight, stressed out, and sick. After his cardiologist diagnosed him with left ventricular hypertrophy — a condition where the ventricles have to work harder to pump blood, resulting in an enlarged heart muscle — Groenewald decided to make some major lifestyle changes to prioritize his health. His hard work has paid off. Just half a decade later, 35-year-old Groenewald is down 114 pounds, he runs every day, and his left ventricle now measures within a normal range. Along with implementing a healthier diet and more physical activity, Groenewald says measuring his heart rate variability daily — he’s currently on a 1100+ day streak of using his Elite HRV monitor — has been a key part of his health journey. ## **In This Episode** Tyron tells us all about his weight loss journey as well as the tools he used to achieve and maintain it. Hear how Tyron uses the data he gets everyday from using the Elite HRV app to understand how his body is responding to various inputs - be it food, exercise, cold therapy, etc. ## **Show Notes** 01:30 - Introduction to Tyron 05:00 - Tyron's 115 lb weight loss journey 15:30 - How the Elite HRV app has helped Tyron become and stay healthy 17:30 - How Tyron's diet has evolved throughout his journey 24:30 - Tyron's strategy of using time-restricted feeding to optimize his HRV 30:00 - Tyron's motivation for maintaining his weight loss 34:30 - How Tyron interprets his HRV data 41:30 - Cold exposure and how Tyron has used it to train his autonomic nervous system 47:00 - How Tyron's used running and weight lifting to help achieve and maintain weight loss 51:30 - Using Elite HRV to monitor super-compensation 57:00 - The importance of informing yourself in order to make progress

Enhancing HRV Biofeedback with Mindfulness Training with Dr. Inna Khazan Dec 10, 2020

Enhancing HRV Biofeedback with Mindfulness Training with Dr. Inna Khazan Show Notes - 01:45 - Introduction to new co-host and Research Director at Elite HRV: Jef Fry - 03:00 - What Mindfulness-based biofeedback is and how Dr. Khazan became interested in it - 05:15 - How HRV Biofeedback can be like tuning the strings of an instrument - 09:30 - Examples of mindfulness - 13:45 - How often we should practice mindfulness - 17:00 - What the research says about mindfulness - 19:15 - How mindfulness can make your brain bigger - 24:00 - What a patient of Dr. Khazan can expect when coming in for treatment - 29:30 - Some of Dr. Khazan's best patient success stories - 36:30 - How HRV Biofeedback is about regulating HRV - not about learning how to relax - 41:30 - The mechanics of HRV Biofeedback - 44:00 - How to breath when doing HRV biofeedback - 51:15 - Ways in which you can incorporate mindfulness into your daily activities - 55:15 - Most common complaints about mindfulness that Dr. Khazan sees in her practice - 58:30 - Pros and Cons to monitoring HRV during an HRV Biofeedback training session ### Show Links -(http://www.innakhazan.com/) -(http://www.bostonhealthpsychology.com/) - Biofeedback and Mindfulness in Everyday Life Book-(https://www.amazon.com/Biofeedback-Mindfulness-Everyday-Life-Performance/dp/0393712931) - Biofeedback and Mindfulness in Everyday Life Blog-(https://www.psychologytoday.com/us/blog/biofeedback-and-mindfulness-in-everyday-life) Guest Bio Inna Khazan, PhD, BCB is a faculty member at Harvard Medical School, where she teaches and supervises trainees. She is clinical psychologist specializing in health psychology and performance excellence training using biofeedback and mindfulness-based approaches. Dr. Khazan is the founder of Boston Center for Health Psychology and Biofeedback, working with clients on optimizing their health and performance. Recognized as a pioneer in mindfulness-based biofeedback, Dr. Khazan is a popular speaker at national and international conferences on the topics of biofeedback and mindfulness. She has conducted biofeedback and mindfulness trainings for notable institutions in the US and abroad, including the US Navy Special Warfare, US Army Special Forces, and the Stuttgart Opera and Ballet Company. Dr. Khazan serves as president of the board of directors for Institute for Meditation and Psychotherapy (IMP), board member for the Association for Applied Psychophysiology and Biofeedback (AAPB), and Biofeedback Certification International Alliance (BCIA), where she is currently chair elect. Dr. Khazan writes for Psychology today, is the author of numerous journal articles and two books: the highly-regarded *Clinical Handbook of Biofeedback: A Step-by-Step Guide to Training and Practice with Mindfulness*, and the popular *Biofeedback and Mindfulness in Everyday Life: Practical Solutions for Improving Your Health and Performance*.

The Power of the Pelvis with Dr. Susie Gronksi Nov 30, 2020

Dr. Susie Gronski, PT, DPT Specializing in men’s pelvic and sexual health, Susie Gronski, PT, DPT is a licensed doctor of physical therapy, certified pelvic rehabilitation practitioner, international teacher, author and creator of one-to-one and self-paced health programs that help men with pelvic pain become experts in treating themselves. Website(s): Learn more by visiting http://drsusieg.com/. **In This Episode** Pelvic health is one of the most under-appreciated aspects of physiology. Join Dr. Gronski and Jason in their upbeat, but informative discussion about all things pelvic health, consciousness, and how these relate to other aspects of health - including HRV. Show Notes 02:00 - Meet Dr. Susie Gronski 05:10 - What the pelvis is and why we should care about it 09:45 - How many athletes experience incontinence and how pelvic health therapy can address it 11:30 - Pelvic activation in practice 13:55 - Relating the pelvis with other systems in the body 19:00 - How the nervous system relates to pelvic health 25:45 - The importance of diversity in all things 29:15 - Importance of pelvic health in digestion 34:15 - Common pelvic health issues 41:45 - Using HRV to enhance pelvic health 42:55 - Surmounting social hurdles when treating pelvic health issues 55:15 - The 5 "S's" of the Pelvis 56:45 - Consciousness, unconscious, adaptability, and meta-habits 1:11:00 - Practical ways to improve pelvic health 1:17:30 - Thinking big, but acting small 1:24:15 - Where you can find out more about Dr. Gronski's work

862 Days of HRV with Robyn Everingham Nov 09, 2020

Elite HRV and CorSense user Robyn Everingham has an impressive streak of HRV readings. Join us as Jason and Robyn discuss motivation, aging, resonance breathing, and more. Show Notes: 00:02: Introductions 01:00: Robyn’s 862 Day HRV Streak 06:30: Walking away from the corporate world 10:00: Tracking your own health 11:00: Resonance Breathing 12:00: COVID-19 and Biofeedback 17:00: Robyn’s experience with resonance frequency 26:30: Habits, routines, and aging 53:00: Conclusion, farewells Free Resonance Breathing Training: https://www.youtube.com/watch?v=EIi1Tc5i8s4&t=3s

The Science of Longevity with Dr. Joon Yun Oct 08, 2020

Dr. Joon Yun is President and Managing Partner of Palo Alto Investors LP, a healthcare hedge fund founded in 1989. Board certified in radiology, Joon served on the clinical faculty at Stanford from 2000-2006. Joon has served on numerous boards, and he is currently a trustee of the Salk Institute. Joon is a member of the President's Circle of the National Academies of Sciences, Engineering, and Medicine. Joon has published dozens of patents and scientific articles. Joon and his wife Kimberly launched the $1 million Palo Alto Longevity Prize in 2013 to reverse the aging process and recently donated $2 million to launch the National Academy of Medicine Aging and Longevity Grand Challenge. Fun fact: Joon has been going to Burning Man consecutively for the past 18 years. Show Notes 00:03 - Dr. Joon: A quick biography 04:45 - The aging process 09:26 - The Fractal nature of biology and the plasticity of aging 11:10 - Homeostatic capacity defined 21:22 - Why we should (occasionally) eat junk food 22:19 - Regaining lost resilience 27:55 - The multidimensional nature of capacity building 34:10 - Psychological deconditioning 40:59 - Four-dimensional science and four-dimensional data 48:36 - Improve your health doing things you love 57:51 - How HRV is aiding studies of homeostatic capacity 1:01:12 - Conclusion

Work Smarter, Not Harder: Neuro-Optimization + Peak Performance with Nick Bolhuis Sep 29, 2020

This week, Jason chats with Nick Bolhuis, peak performance expert to the world's top athletes and executives. Tune in as they discuss how measuring your neurological function can improve your mental and physical health and performance. Show Notes: 00:22: Welcome Nick Bolhuis 01:27: How did the Neuropeak Pro business develop? 04:19: A clinical and performance based approach to neurological function 06:58: QEEG: neurologically, how is this person wired? 09:20: EEG and HRV 12:23: Performance and breathing 14:33: Optimization for golfers 18:52: From Pro-Athletes to Executives: what techniques are similar? 24:18: Working smarter, not harder 28:11: Is there a secret sauce to breathwork? 29:54: Stress recovery tests 36:55: Breathing and sleep techniques for parents 40:36: Biofeedback/neurofeedback programs 43:18: Thank yous/farewells Links: https://www.linkedin.com/in/nick-bolhuis-b3a41929/ Neuropeakpro.com Speaker Bio: Nick Bolhuis is the VP of Performance Programs at Neuropeak Pro. He works with the world’s top athletes, executives, and high level performers to gain a mental edge through state of the art brain performance training, helping people improve sleep, cognition, mental acuity, focus and stress management. Nick directs diagnostic and clinical operations for Neurocore, managing the company’s growing team of licensed clinical specialists and specifically trained client advocates across all Brain Performance Centers. He has served in a variety of roles in the past decade — among them, peak performance training with business executives and professional athletes. Nick holds a Bachelor of Business Administration from Grand Valley State University and a Master of Arts in Counseling Psychology from Western Michigan University.

10 Weeks of Resonance Breathing with Dr. Leah Lagos Aug 10, 2020

In this Episode: Clinical psychologist and peak performance expert Dr. Leah Lagos believes stress isn’t in your head, it’s in your body. Dr. Lagos is back to help us dig deeper into the science behind her 10-week program, outlined in the Elite HRV app and her new book, HEART BREATH MIND. HEART BREATH MIND: Train Your Heart to Conquer Stress and Achieve Success (Houghton Mifflin Harcourt) is available August 11, 2020 in both hardcover and e-book formats. Show Notes: 01:20 - Welcome Back, Dr. Leah Lagos 03:03 - Leah’s 10-week biofeedback program: more than an introductory program 05:53 - What is Resonance Frequency Breathing? 09:56 - Week 1: finding your resonance frequency 12:49 - Identifying your goals 16:13 - 20 minutes, twice a day 18:26 - Week 2; using our breath to increase energy 22:18 - Week 3: letting go of your stress 27:02 - Week 4: chronic stressors 34:47 - Week 5: preparing for challenges 36:41 - How breathing can shift your heart from a negative state to the ideal performance state 42:36 - Week 6: mastering the emotional pivot 51:13 - Week 7: cultivating resonance under fire 55:11 - Week 8: imprinting the physiology of success 56:45 - Week 9: strengthening relationships 1:05:14 - Week 10: anchoring yourself in resonance 01:09:47 - Closing remarks ----- Episode Guest Leah Lagos, Psy.D. Dr. Lagos is an internationally renowned health and performance psychologist specializing in heart rate variability (HRV) biofeedback. With nearly 15 years’ experience integrating the mind and body to reduce anxiety and boost resilience, Dr. Lagos is a recognized leader in peak performance training. In addition to consulting at the annual NFL scouting combine and providing onsite support on multiple PGA tours, she works with elite performers in sports, entertainment, medicine and business—from CEOs and hedge fund managers to Olympians, surgeons, and ballerinas. Above all, Dr. Lagos is a concerned, compassionate, and caring psychologist who combines biofeedback and psychological strategies to help clients achieve optimal performance in health and life. She lives and practices in New York City. Website(s): About Leah: https://drleahlagos.com/ Heart Breath Mind Program in the Elite HRV app: https://elitehrv.com/app?utm_source=elite&utm_medium=app&utm_campaign=lagos10wk&_branch_match_id=798549310169531850 Preorder HEART BREATH MIND on Amazon: https://www.amazon.com/Heart-Breath-Mind-Conquer-Achieve/dp/1328604403/ref=as_li_ss_tl?ref_=nav_custrec_signin&returnFromLogin=1&&linkCode=sl1&tag=eh0cc-20&linkId=21ff721650b11c555addb13ea5614a34&language=en_US Host: Jason Moore elitehrv.com The CorSense HRV finger monitor: elitehrv.com/corsense Leave a quick review for the podcast: elitehrv.com/review-ep-48

HRV Biofeedback: Conquer Stress and Achieve Success with Dr. Leah Lagos Jul 15, 2020

Peak performance expert Dr. Leah Lagos believes stress isn't in your head, it's in your body. Join us as Dr. Lagos and Jason discuss biofeedback, breathing techniques, and the science behind the 10-week program outlined in the Elite HRV app and her new book, HEART BREATH MIND. HEART BREATH MIND: Train Your Heart to Conquer Stress and Achieve Success (Houghton Mifflin Harcourt) is available August 11, 2020 in both hardcover and e-book formats. **About Leah Lagos, Psy.D.** Dr. Lagos is an internationally renowned health and performance psychologist specializing in heart rate variability (HRV) biofeedback. With nearly 15 years’ experience integrating the mind and body to reduce anxiety and boost resilience, Dr. Lagos is a recognized leader in peak performance training. In addition to consulting at the annual NFL scouting combine and providing onsite support on multiple PGA tours, she works with elite performers in sports, entertainment, medicine and business—from CEOs and hedge fund managers to Olympians, surgeons, and ballerinas. Above all, Dr. Lagos is a concerned, compassionate, and caring psychologist who combines biofeedback and psychological strategies to help clients achieve optimal performance in health and life. She lives and practices in New York City. **Show Notes** 00:41 - Meet Leah Lagos 03:15 - Leah’s book “HEART BREATH MIND” and controlling emotions under pressure 11:02 - The importance of Biofeedback 15:17 - HRV and post concussion syndrome 17:50 - Fundamental principles of HRV and Biofeedback 21:00 - Systematic breathing 25:36 - What are some of the primary systems of the body that we're activating or deactivating during this type of practice? 33:00 - What does 20 minutes of breathing practice look like? 39:30 - HRV for high blood pressure and migraines 41:00 - Leah’s 10-week program on the Elite HRV App 43:34 - Final Thoughts **Links:** - [About Leah](https://www.drleahlagos.com/) - [Heart Breath Mind Program in the Elite HRV app](https://ref.elitehrv.com/fVmfcDpZ57) - [Preorder](https://amzn.to/32nTyuu) HEART BREATH MIND on Amazon Host: Jason Moore elitehrv.com The CorSense HRV finger monitor: elitehrv.com/corsense Leave a quick review for the podcast: elitehrv.com/review-ep-47

Dr. Ted Achacoso’s Health Optimization Framework Jul 07, 2020

With topics from spirituality to physics, Dr. Ted Achacoso joins Elite HRV in discussions on the Ego, Health Optimization Medicine, and "reducing suffering." Show Notes - 1:00 - Welcome, Dr. Ted! - 3:45 - Dr. Ted's mission - 10:55 - How Dr. Ted refers to the Ego and what purpose it serves - 18:30 - We are a complex adaptive system. There is no one size fits all prescription - 25:15 - Mitochondria - why are they important? - 28:00 - Where do microbiota come in? - 30:50 - Food sensitivity test and inflammation - 33:00 - Epigenetics: examples of what they affect - 42:50 - What's your framework for biohacking? - 58:10 - Holobiont - 1:02:00 - Survival level vs. optimal level - 1:05:40 - Trying to boost performance without optimizing - 1:12:00 - Sleep anchoring technique - 1:16:00 - Trying to be present and give quality of attention to the task at hand - 1:17:30 - One-cent tools - 1:28:20 - Levels of supplements - 1:48:00 - The 4 Attachments - 1:54:50 - Reduce suffering by beginning with yourself - 2:05:00 - Final thoughts - 2:13:30 - Where to find Dr. Ted Guest Bio Dr. Ted Achacoso is the founding pioneer of the clinical practice of Health Optimization Medicine (HOMe), which is the detection and correction of imbalances at the level of the metabolome. His representative body of work includes a book containing the first ever neural circuitry database (“connectome”) for an organism, journal articles, US patents, software, grants, and recorded interviews, webcasts, and speaking engagements in the areas of: - Artificial ethology, computational neuroethology (terms he coined), biomathematical modeling of nervous systems, and computability of consciousness, - Medical informatics, medical decision-making, connectionist systems (neural networks, now called deep learning), and expert systems, - Computer-assisted imaging, edge detection algorithms, and telehealth, - Virtual group dynamics, communication, and collaboration methods (He created the first wireless groupware), - Parallel, cluster, cloud, and distributed emergent computing, - Predictive complex adaptive system modeling of financial time series, and - Health optimization medicine including metabolomics, epigenetics, bioenergetics, gut microbiota, exposomics, chronobiology, and evolutionary medicine. Guest: Dr. Ted Achacoso https://troscriptions.com Host: Jason Moore elitehrv.com The CorSense HRV finger monitor: elitehrv.com/corsense Leave a quick review for the podcast: elitehrv.com/review-ep-46

Practicing Self-Regulation and Developing Neural Efficiency w/ Dr. Richard Hart Jun 17, 2020

Join us as Dr. Richard Hart discusses his experiences with burnout and stress in the healthcare industry, and shares his insights on developing self-regulation techniques to manage that stress. Dr. Hart has spent a lifetime in performance from national champion in freestyle wrestling and representing Canada internationally to becoming an Oncologic Surgeon. Following General Surgical Residency and fellowship training in Hepatic Transplantation and Hepatobiliary/Pancreatic Surgical Oncology he was recruited to St. Joseph’s Health Centre, Toronto to develop and build this specialized surgical program. Within nine years the service was awarded the HPB “Centre of Excellence” by Cancer Care Ontario (CCO) having become the third busiest program in the province with the lowest Operative Morbidity and Mortality rates, all as a single surgeon. TOPICS: - 0:1:10 - Intro to episode + Richard - 0:5:43 - Dr. Richard Hart shares his experiences with burnout, mental health, and performance in the healthcare industry - 0:22:57 - Why is this burnout so severe during a pandemic? - 0:28:50 - Elite HRV users’ reactions to the pandemic - 0:32:53 - Managing stress and the change in prescription drug behavior - 0:37:40 - coping with short term and long term stress - 0:43:30 - self regulation and adaptability: developing neural efficiency and resilience - 0:44:25 - breathing techniques for managing stress - 1:01:43 - finding the self regulation method that works for you - 1:03:40 - Conclusion Guest: Dr. Richard Hart rshart_md@nextgensurgery.com Host: Jason Moore elitehrv.com The CorSense HRV finger monitor: elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-45 (Thanks in advance!)

A Perfect Storm: COVID-19 and Metabolic Health Apr 13, 2020

**Dr. Phil Maffetone** Clinician, Coach, Innovator | Founder of MAF Fitness and the MAF method **Professor Paul Laursen** Exercise Physiologist and Sports Scientist, Coach, Professor, Ironman Triathlete | Co-founder of “Plews and Prof” --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-44 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-44 TOPICS: - 0:0:25 - Intro to episode, Paul, and Phil - 0:3:10 - Why are we calling it the Perfect Storm? - 0:6:35 - What does overfat have to do with Covid-19? - 0:13:30 - Specifically, why are we more at risk when we're overweight? - 0:21:55 - What percentage of the population is at risk in this way? - 0:25:00 - Defining overfat and underfat - 0:29:40 - Why measure at the waist? Why does that ratio matter? - 0:33:50 - Why it won't help us to stress about our current situation and why we should instead focus on our long term health - 0:39:50 - Inflammation and its role in the overfat-lowered immunity issue - 0:50:35 - Can you improve your metabolic/overfat situation right now? - 0:55:05 - Conclusion - 1:00:40 - Coupon for a free pass to Phil's course Guest: Dr. Phil Maffetone https://philmaffetone.com/ Professor Paul Laursen https://www.plewsandprof.com/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-44 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-44 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Boosting Viral Immunity with Dr. Patrick Hanaway Apr 06, 2020

Dr. Patrick Hanaway is a board-certified family physician with a medical degree from Washington University and residency training at the University of New Mexico. He spent a decade as the Chief Medical Officer at Genova Diagnostics. Following that he became the Chief Medical Education Officer for the Institute for Functional Medicine as well as the founding Medical Director at the Cleveland Clinic Center for Functional Medicine. He still serves as a Research Collaborator there. He is the past President of the American Board of Integrative Holistic Medicine and co-founded Family to Family: Your Home for Whole Family Health with his wife here in Asheville, NC. In 2018, Dr. Hanaway was diagnosed with stage IV laryngeal cancer, but currently he is officially at "no evidence of disease" thanks to an integrative therapeutic approach including nutrition, acupuncture, herbs, prayer, chemo, radiation, community support and spending time in nature. As an initiated Marakame (Shaman) by the Hui-CHOL people in the Sierra Madres of central Mexico, he incorporates these healing approaches in his clinical practice. --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-43 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-43 TOPICS: - 00:20 - Intro to episode and Dr. Hanaway - 04:00 - What Dr. Hanaway and team are doing in light of the Covid-19 crisis - 07:10 - Is there anything we can do from a nutritional standpoint to help out our immune systems? - 10:00 - Quercetin and other supplements - 18:15 - Vitamin D - 22:40 - Vitamin A - 24:30 - ketogenic or low carb diets and their impact on inflammation or immunity - 31:30 - diet and gut diversity - 33:30 - Dr. Hanaway's take on probiotics - 37:20 - What role does exercise play in the gut microbiome and immune system? - 42:00 - Decreasing contagion - 46:30 - The use of HRV and other biomarkers at this time - 50:10 - Dr. Hanaway's experience monitoring HRV - 56:30 - The single best lifestyle action you could take to boost your immune system - 1:00:00 - wrap up Guest: Dr. Patrick Hanaway https://www.familytofamily.org/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-43 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-43 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Why the Vagus Nerve is Critical, and How to Heal It with Dr. Diana Driscoll Mar 16, 2020

Dr. Diana Driscoll is an internationally recognized researcher, inventor, speaker, author, and patient advocate. An optometrist by education, she was disabled for over a decade with “invisible illnesses”. Now fully recovered, she is the recipient of two patents to date and continues her research as President of Genetic Disease Investigators. She is the founder and Clinical Director of POTS Care -- the only clinic dedicated to treating the underlying medical causes of POTS -- not just the symptoms. She is also a partner at TJ Nutrition. Dr. Driscoll graduated summa cum laude from both The University of Houston College of Optometry and The University of Texas at Austin. She is a geek, through and through. She is a member of the International Society of Neurovascular Disease, the American Headache Society, the Medical Advisory Board for EDS Network C.A.R.E.S, the American Optometric Association, the Tear Film and Ocular Surface Society, and served as a medical advisor for the Ehlers-Danlos National Foundation. Her peer-reviewed medical abstracts include those involving vascular abnormalities in the fundus of POTS patients, the etiology of left ventricular diastolic dysfunction, and the use of acetazolamide in multiple sclerosis. She is the author of “The Driscoll Theory” -- the publication revealing the propensity for high intracranial pressure in POTS patients that dramatically altered how this condition was evaluated and treated. She has also authored “Your Eyes and EDS”, and was the chief author of the “Ophthalmology Medical Resource Guide” for Ehlers-Danlos National Foundation. Dr. Driscoll is the recipient of numerous awards for patient advocacy and continues to donate her time to help others across the globe through her online forum and videos on YouTube. Her work in chronic inflammation, the autonomic nervous system, collagen disorders, and organ dysfunction can help others live their best life, as well as have their best body and mind. --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-42 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-42 TOPICS: 1:00 - Intro to Dr. Driscoll 4:35 - What led Dr. Driscoll to look into POTS 11:00 - Where does the Vagus nerve come in? 16:35 - Her surprising discovery involving nicotine 20:00 - The importance of communication between the brain and the state of your organs 22:45 - Narrowing down the cause of her POTS 24:15 - Why using nicotine is not a good solution 26:20 - Neurotransmitters and why acetylcholine is important 29:00 - The health of your autonomic nervous system and longevity 35:00 - How she went from the nicotine patch to her oral supplement 41:35 - Invisible illness: what is POTS, really? 47:00 - POTS and measuring HRV 50:00 - Top practical tips to start making progress towards improving Vagus nerve function 53:00 - Takeaways 55:15 - Where to find Dr. Driscoll Guest: Dr. Diana Driscoll https://prettyill.com/the_driscoll_theory/ http://bit.ly/36mU0ro Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-42 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-42 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Mastering Movement for Physical Freedom with Seth Budai Feb 17, 2020

Seth Budai is a Physical Educator and Embodiment Teacher with over a decade of experience in the movement world. Seth works one-on-one with clients helping to increase their movement literacy, as well as, their overall well-being. Seth also teaches certifications in Natural Movement as a MovNat Team Instructor. When Seth isn’t immersed in teaching, he spends his time with his beautiful wife and their Siberian husky exploring the local mountains and finding new adventures in his home town of Asheville, NC. Seth’s calling in life is to share how the body and mind work synergistically to create inner harmony and produce optimal health. --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-41 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-41 TOPICS: 1:00 - About Seth 4:35 - How Seth got interested in movement 10:50 - Transitioning from locomotive-based movement to interactive movement 16:10 - Relaxation and the part it plays in movement 22:15 - Building the base of the pyramid 28:50 - The freedom that comes with moving regularly 33:45 - The relationship between freedom of movement and confidence 35:45 - Environmental and societal factors that limit our movement 39:30 - How Seth takes folks from little movement to movement freedom 46:15 - The psychological aspect of adding in small movements throughout the day 55:15 - Small motivations for daily movement practice 58:30 - Jason’s experience with working on the computer all day and incorporating movement 1:07:00 - The part the brain can play in improving movement 1:13:30 - Confidence and competence in movement 1:20:00 - What is Movnat? 1:29:55 - Where to find Seth and Movnat Asheville Guest: Seth Budai https://www.facebook.com/MovNatAsheville/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-41 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-41 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Paul Laursen on the Power and Pitfalls of HIIT Jan 29, 2020

Paul is an author, endurance coach, high-performance consultant and entrepreneur. He was formerly employed as the Physiology Manager for High Performance Sport New Zealand, and has retained his former joint role as Adjunct Professor of Exercise Physiology at Auckland University of Technology. The purpose of his role was to reside at the nexus between theory, research and application of sport science and physiology for high-performance sport. He has a broad area of research interests that include high-intensity interval training, heart rate variability, thermoregulation, health and artificial intelligence application to training. He has published over 125 refereed manuscripts in moderate-to-high impact exercise and sports science journals, with this work having been cited more than 8000 times. He has competed in 17 Ironman triathlon races and continues to train and prepare for future events. --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-41 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-41 TOPICS: 0:50 Intro and welcome Paul back to the show! 2:50 what is HIIT, and why is it simultaneously simple AND complex 6:30 Get more by doing less. Unique ways HIIT enhances your muscular and cardiovascular systems 16:00 Bringing all the experts and their experience together at HIITscience.com 17:15 Do the benefits of HIIT apply to non-elite athletes and health-focused individuals? 21:10 Time is precious - drastically reducing training hours by doing HIIT 24:45 The role of HIIT as one important tool in the holistic performance toolkit 28:00 Unpacking the variables and elements of HIIT 34:40 the 6 types of HIIT workouts 51:20 recap of HIIT weapons and types 1:07:00 wrap up and where to learn more Guest: Paul Laursen https://hiitscience.com/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-41 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-41 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Sleep Is a Skill with Mollie McGlocklin Jan 13, 2020

Mollie McGlocklin is the creator of Sleep Is A Skill, a company that optimizes how people sleep through a unique blend of technology, accountability, and behavioral change. Her obsession with sleep came after “scratching her own itch” when her lifelong poor sleep habits progressed to a challenging bout of insomnia. With a background in psychology & human behavior, she went deep down the rabbit hole to solve her sleep disturbances. She became fascinated with chronobiology, and by extension, its practical applications to restore a state of homeostasis to sleep. For the past three years, she’s traveled the world testing sleep quality in different environments across the globe. Knowing the difference between a life with sleep and without; she’s dedicated to sharing the forgotten skill set of sleep. --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-40 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-40 TOPICS: 1:00 Intro: Where is Mollie now? 3:45 How did Mollie get here 11:00 Being honest with your own sleep status 16:00 "I'm just a night-owl!" - the truth behind chronobiology 24:00 Treating sleep as a "skill" 28:30 The desert island approach 31:45 Striking a balance with sleep tech 38:00 The importance of HRV and other quantified feedback 41:00 Get outside in the morning, stop wearing sunglasses, other habits 53:30 Our priorities as a society (wellness habits vs. sleeping more) 1:05:50 "I'll sleep when I'm dead" 1:10:50 Jumpstart better sleep with certain gadgets 1:22:15 Where we can find Mollie Guest: Mollie McGlocklin https://www.sleepisaskill.com/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-40 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-40 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Finding Your Recipe to Look, Feel, and Perform at Your Best with Boomer Anderson Dec 16, 2019

Boomer Anderson is the Founder of Decoding Superhuman. His mission is to elevate the human experience. Boomer is competitive by nature and was the youngest person to win the New Jersey State Barbeque Championship (pre-biohacking days). Boomer gave up his successful career in investment banking to pursue the entrepreneurial dream. Shortly after leaving finance, Boomer found out he had heart disease. He was 30. Boomer tabled the original idea and began reaching out to experts around the world to fix himself. Decoding Superhuman started to elevate human performance. The company works with entrepreneurs and executives to work "smarter, not harder". Using lab tests, behavior change, and technology Decoding Superhuman helps professionals leverage time to enjoy more of what they love. Boomer Anderson’s efforts and experiments are captured in The Algemeen Dagblad, Quantified Self Conferences, and as a guest lecturer on the future of food and performance at The Hotelschool The Hague. --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-39 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-39 TOPICS: 1:00 Intro 2:45 Boomer’s Story 8:00 Exponential improvement happens in sustainable, long-term habit changes 14:25 Boomer’s approach to personalized performance 19:30 Genetics and epigenetics 26:00 Genetic limitations 33:00 Mental limitations and overcoming them 38:00 Why is a feedback loop important? 48:40 What gets measured gets managed 50:00 Hidden sources of stress 51:30 Where to find Boomer and his work Boomer Anderson https://decodingsuperhuman.com/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-39 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-39 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Boost your HRV, Health and Performance with Optimal Sleep with Nick Lambe Oct 22, 2019

Nick Lambe wears many hats. He is originally a strength coach and personal training but also has viewed himself as a healthcare practitioner. He believes he has a responsibility to help as many facets of clients' lives as possible. This led him down the path to sleep coaching. In his coaching and experience, he didn't come across more of a missing link than sleep. Whether the goal was overall health, weight loss or improved performance, sleep was the linchpin and key to success. --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-38 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-38 TOPICS: 1:00: Intro to Nick and his the renaissance man skillset 2:50: Why do we need to sleep? 5:45 Why sleep "erosion" is insidious ("I can survive on 5 hours a night") 9:05 Sleep is THE magic pill for most people and most needs 10:15 Circadian rhythm and "sleep pressure" (adenosine) 12:30 How to measure your sleep score 15:20 Sleep, HRV and issues with sleep trackers 16:15 Anxiety about your sleep can be a hidden issue 19:30 The lowdown on sleep stages 22:20 Alcohol's impact on sleep 26:30 Ways to calm sympathetic nervous system activity 31:45 Quality of sleep is just as important as quantity 35:40 Using cognitive behavioral therapy to establish a sleep routine 37:55 Sleep disorders 41:10 Common misconceptions with sleep 48:00 Wrap up and where to find Nick Nick Lambe https://www.onlinesleepcoach.com/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-38 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-38 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Reduce Injury, Disease and Aging by Prioritizing Proper Movement with Ryan Maxwell Sep 30, 2019

Growing up, I lived in a household where my parents and family struggled with obesity and metabolic disease. We went to countless coaches, counselors, and therapists looking for guidance on how to get our health under control. I realized that while these individuals had good intentions of helping my family, there was always something missing. One would focus on diet but give little advice about exercise. Another would give lifestyle and emotional support but disregard movement. The net result being more confusion and frustration than achieving meaningful change. I realized then that to be truly successful, a person needed to have multiple coaches who all worked together. But who had the time or money for that? We certainly didn’t. That’s why my vision for Fluid Health and Fitness was born from the need to deliver what the wellness industry was lacking: a system that considers and balances all of the elements of health and wellness in a way that fits into your lifestyle. One that meets you where you are at: not where we want you to be. And one that teaches you how your body really works. So many programs out there focus on just one segment of health while glossing over or charging more for the others. This creates a disservice to their participants as the supporting elements make it possible to create positive changes. So we created an inclusive system that takes the average person looking to be the best version of themselves, and show them how to take a complicated process and make it simple. We give you a roadmap for health. At Fluid Health and Fitness, we call it “maintenance for life”. --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-37 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-37 TOPICS: 1:00 - Intro to Ryan Maxwell of Fluid Health & Fitness 4:30 - Why he started Fluid Health & Fitness 6:45 - What are the major systems we should be aware of when looking at human movement? 12:00 - Inefficient movement can cause inflammation 13:50 - Loss of muscle mass and loss of strength as predictors of death 15:05 - How does the nervous system, cardiopulmonary, and metabolic systems play into this? 22:45 - The spectrum of movement dysfunction to optimal human movement - what does this look like? 30:35 - Why it’s important to have a good “baseline” for proper movement 33:55 - Everyday example of how this is useful 39:40 - Exercise salience 41:30 - Tools in the toolkit when looking at assessing somebody’s current movement condition 47:25 - Aging and injuries due to lack of movement ability 52:50 - Between strengthening exercises, stretching, active mobility or other intervention tools, which do you find most people are lacking in? 57:25 - Tagline: Your body is designed to move, so you need to stay in motion 59:45 - A Gymnast Vs. a Bodybuilder Youtube video - strength vs. movement video 1:00:30 - Fascia: how does that relate to what we’ve been talking about? 1:06:00 - Intervention process: we really can have control over how we age, chronic pain, etc. 1:10:45 - Using small wins we can make early on to give us a cascade of motivation 1:11:25 - Where to find Ryan and Fluid Health & Fitness 1:14:15 - Wrap up RYAN MAXWELL, CPT, CES CEO | Founder Fluid Health & Fitness Fluidhealthandfitness.com Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-37 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-37 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Mastering Self-Regulation for Optimal Decision Making with Dr. Richard Hart Aug 26, 2019

Dr. Hart has spent a lifetime in Performance from national champion in freestyle wrestling and representing Canada Internationally to becoming an Oncologic Surgeon. Following General Surgical Residency and fellowship training in Hepatic Transplantation and Hepatobiliary/Pancreatic Surgical Oncology he was recruited to St. Joseph's Health Centre, Toronto to develop and build this specialized surgical program. Within nine years the service was awarded the HPB "Centre of Excellence" by Cancer Care Ontario (CCO) having become the third busiest program in the province with the lowest Operative Morbidity and Mortality rates, all as a single surgeon. He is passionate about teaching the principals and science associated with mastery and excellence, believing "the DNA for developing Elite Performance is a constant regardless of the domain". For this reason, he has developed NextGen Surgery™ - the Science of Elite Performance -- an innovative, cutting-edge platform and scientifically based approach to "Mind-Body Training". It layers neurofeedback, biofeedback, learned self-regulation and advanced performance psychology to create the Mind-Body Awareness essential in developing Optimum Performance and Stress Resiliency. This platform can be applied to any domain where peak performance under pressure matters. It is his vision to transform how physicians and surgeons - elite performers who populate the world of health care - are trained for the cognitive, emotional and physical skills required to deliver Optimum Performance when it truly matters most, when human life is on the line. --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-36 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-36 TOPICS: 1:00 Intro and Dr Hart’s unique background 4:00 The importance of mental preparation in elite wrestling 5:45 When technical mastery is not enough and self-regulation is key 8:40 The 4 critical requisites for elite performance in any domain 11:00 The top-down and bottom-up approaches to neural biofeedback 15:10 How these techniques apply to non-athletes and performers at any level 22:00 Breathing patterns and techniques for different situations 27:30 The importance of “training” and practicing daily 30:15 Self awareness and its role 37:30 The performer falls into a “trap of achievement” instead of fulfillment 39:00 How chasing external validation (“achievement”) causes burnout 45:30 Creating habits: it takes 66 days to create the requisite neural network 49:00 Creating habits is like starting a flywheel 51:15 One lesson to take away from this conversation 54:15 Wrapup Guest: Dr. Richard Hart linkedin.com/in/richard-s-hart-ba-md-frcsc-b1a02341 rshart_md@nextgensurgery.com Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-36 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-36 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Heal injuries, reduce pain, and recover faster with Dr. Amy Baxter Jul 15, 2019

Reduce pain better than opioids and heal injuries faster naturally. Dr. Amy Baxter shares her cutting edge research in the field of vibration and temperature therapy that you can do at home. Listen in here! After researching pain and practicing pediatric emergency medicine for 20 years, Dr. Amy Baxter invented and was federally funded to research a cryovibration device (“Buzzy”) to eliminate pain from shots. “Buzzy” has now blocked pain from over 32 million needle procedures. When adults started using Buzzy to avoid opioids after surgery, Dr. Baxter went full time to create and research reusable drug-free devices like VibraCool and DuoTherm Vibrating Back Relief. Dr. Baxter publishes and speaks internationally on drug free pain relief, pain management, procedural sedation, and created and validated the BARF scale for children with cancer to rate nausea. In her role as Chief Medical Officer and CEO of Pain Care Labs, Dr. Baxter has won numerous awards including the GA Bio "Most Innovative CEO", “Top 50 Healthcare Transformer", and "Industry Leader in Noninvasive Pain Relief." She was called the "Idea Person" by Wall Street Journal, and Top Women in Healthcare to Watch by Forbes magazine. Amy has given TED talks on the rise, cause, and consequences of needle phobia, and on the Future of Pain Management at Exponential medicine. She is also known for turning down Mr. Wonderful on Shark Tank. --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-35 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-35 TOPICS: 0:50 Welcome and Intro 3:00 The science of pain (acute and chronic) 7:30 Amy's journey to this unusual place 13:30 critical muscle-receptors (pressure sensing) that interact with pain neurons 15:00 TENS units, creams and other pain solutions that only solve part of the problem 17:00 frequencies and amplitudes of vibration and their impact on pain and muscle soreness 18:35 vibration compared to massage and stretching in decreasing delayed onset muscle soreness 20:30 whole-body vibration plates 22:25 the body is designed to get bigger and grow in response to manageable strain 25:30 the latest research on precise vibration patterns 31:15 the impact of ibuprofen, vibration and ice on inflammation, recovery and healing 39:25 sleep, supplements, therapies and physical solutions that docs don't know they can prescribe for pain 42:00 physical problems need physical solutions 43:10 the temperature side of the pain equation 51:00 where to find Amy's pain and recovery products 54:00 what Amy is up to next! Guest: Dr. Amy Baxter https://paincarelabs.com/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-35 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-35 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Optimizing Brain Performance for Cognitive Athletes Jun 24, 2019

Steve is one of the world’s top trader performance coaches with over 14 years experience of working with traders, fund managers and high performers in the banking industry at banks, hedge funds, investment firms, commodities trading companies and proprietary trading groups across the globe. Prior to his work in trading, investing and banking he worked with elite athletes and teams in over 30 sports as a performance psychology coach, and he has also worked as a performance coach to professional poker players. His unique approach incorporates a powerful blend of approaches drawing on performance psychology, decision science, neuroscience, stress physiology, mindfulness-based strategies, elite performance principles and high performance coaching. He is the author of ‘High Performance Trading’, ‘TraderMind’ and ‘Sports Betting To Win’. --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-34 (Thanks in advance!) Learn about Heart Rate Variability at elitehrv.com/academy: https://elitehrv.com/ep-34 TOPICS: 0:50 Steve's background as a cognitive performance consultant 3:00 How Steve got into the trading and investing field 6:00 Similarities between elite athletes and traders 9:00 The framework: psychology, physiology and behavior 9:30 The importance of physiology: mental performance is a whole brain-body process 13:35 The role of HRV as an accurate marker of physiology 18:00 The importance of sleep quality and quantity 20:40 The importance of physical energy to drive mental capacity 24:45 Hundreds of small decisions compound over time during the day 31:15 Outlier bias: "I'm doing great, these principles don't apply" 38:15 Differences between novice traders and advanced traders 42:05 Steve's studies of cognitive athlete performance and HRV 49:40 Wrap up, where to find Steve Guest: Steve Ward https://performanceedgeconsulting.co.uk/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-34 (Thanks in advance!) Learn about Heart Rate Variability at elitehrv.com/academy: https://elitehrv.com/ep-34 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Enhance Performance with Neurofeedback and Self-Empowerment Jun 03, 2019

Dr. Hill is one of the leading neurofeedback practitioners in the country and helps his clients gain new, lasting resources to overcome cognitive challenges and/or reach peak performance. Neurofeedback is exercise for the brain and helps individuals achieve flow state concentration, reduce stress and anxiety, and improve sleep. All these factors are important for better executive functions in the brain. Dr. Hill is a great resource for topics like neurofeedback, biohacking, brain tech advancements, healthy brain aging, concussions, nutrition, nootropics, ADHD, migraines, mindfulness, meditation, etc. He's been a guest on about 80 plus podcasts. Some of those include, the Ben Greenfield, Joe Rogan, Luke Storey, Smart Drug Smarts, and Bulletproof Radio. --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-33 (Thanks in advance!) Learn about Heart Rate Variability at elitehrv.com/academy: https://elitehrv.com/ep-33 TOPICS: 0:55 - Intro and welcome to Dr. Hill 2:15 - What Dr. Hill is working on currently 4:00 - Overview of Quantitative EEG and why focus on it 9:00 - How QEEG is used at the Peak Brain Institute 12:30 - Empowering the user/patient 14:15 - Where are the Peak Brain locations and how does it work? 19:50 - Example: using neurofeedback with ADHD 23:40 - Example: using neurofeedback with epilepsy 25:45 - Other examples 26:40 - Migraines 32:00 - Neurofeedback used for things other than symptoms you’re trying to mitigate 34:45 - Using mindfulness 45:20 - Applying interventions or new habits regularly vs. sporadically 51:10 - Wrap up 52:10 - Where to find Dr. Hill Guest: Dr. Andrew Hill http://peakbraininstitute.com/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-33 (Thanks in advance!) Learn about Heart Rate Variability at elitehrv.com/academy: https://elitehrv.com/ep-33 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

How to Find out if Your Gut Health and Inflammation is Holding You Back May 03, 2019

Michael Ruscio is a doctor, clinical researcher and best-selling author whose practical ideas on healing chronic illness have made him an influential voice in functional and alternative medicine. His work has been published in peer-reviewed medical journals and he speaks at integrative medical conferences across the globe. Dr. Ruscio also runs an influential website and podcast at DrRusio.com, as well as his clinical practice located in northern California. --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-32 (Thanks in advance!) Learn about Heart Rate Variability at elitehrv.com/academy: https://elitehrv.com/ep-32 TOPICS: 1:30 Intro to Dr. Ruscio 2:05 Mike’s functional medicine interest and background 7:07 Objectivity and keeping a level head in alternative medicine 9:15 Over-diagnosis of hypothyroidism: an example 12:50 The dangers of confirmation and survivorship bias for practitioners 17:00 Mike’s clinical approach is based on principles, not protocols 19:30 avoid over-complicating things: mental perspective is very important 24:00 the gut as a source of inflammation, without gut symptoms 26:35 gut health and your brain, skin, arthritis and thyroid 29:30 the gut-thyroid connection 35:25 Mike’s time between patients, research and education 40:20 where to find Mike 41:00 final thought: don’t stress and strive for perfection Guest: Dr. Mike Ruscio https://drruscio.com/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-32 (Thanks in advance!) Learn about Heart Rate Variability at elitehrv.com/academy: https://elitehrv.com/ep-32 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

The Power of Intentional Breathing and Impact on HRV Apr 08, 2019

Ed Harrold is an author, inspirational leader, public speaker, coach and educator. Ed’s mastery in the art, science and application of mindful breathing has guided him to apply conscious breathing practices in corporate performance coaching, fitness and athletic training, healthcare training, stress reduction and overall health and well-being. Today, Ed blends the fields of neuroscience and the wisdom of contemplative traditions into effective strategies to improve health and well-being. Ed’s fluency in mindfulness-based strategies combined with the belief in the human potential gives him the depth and understanding to meet individual and group needs across industries and platforms. Ed is the Author of “Life With Breath IQ + EQ = NEW YOU”. He is a contributing health and wellness editor for Huffington post, Thrive Global, MindBodyGreen, PTOnTheNet, & Corporate Wellness Magazine. Ed is a provider of continuing education training in both the healthcare and fitness industries. Learn more about Ed at www.edharrold.com --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-31 (Thanks in advance!) Learn about Heart Rate Variability at elitehrv.com/academy: https://elitehrv.com/ep-31 TOPICS: 1:27 Welcome and intro to Ed 3:35 What got Ed so interested in breath as a powerful tool 7:46 What was it about breath that really changed things for you? 12:08 How do you work towards using breath in this way? 14:27 How being aware/present can change how you perceive stress 17:20 Respiratory Sinus Arrhythmia 19:30 Life is an awareness-based model; you’re either aware of it or not 20:55 Is there a point in which some of these techniques become more automatic? Can we reap these benefits unconsciously? 24:30 How does this practice integrate with sleep? 30:45 Any recommended breathing patterns for performing different tasks? 37:15 Reverse engineering exercise 40:15 Is this a similar process in regards to mental exertion? 44:35 Correlation between cardiovascular strength and psychological resiliency 47:54 Turn stress upside down - embrace it! 50:48 Learn from your stress 54:15 It’s hard to stay positive when you’re exhausted - learn what we need to hang onto and what to let go of 1:02:39 Closing thoughts 1:03:57 Where to find Ed Guest: Ed Harrold https://www.edharrold.com/lifewithbreathforum Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-31 (Thanks in advance!) Learn about Heart Rate Variability at elitehrv.com/academy: https://elitehrv.com/ep-31 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

HRV for Health Coaching with Rob and Shannon Yontz Mar 05, 2019

In 2003 Rob and Shannon started on their mission with True North Pioneering (True North Fitness & Health) to improve the quality of people's lives by providing fitness and health solutions. They've spent the past 15 years evolving the practice that supports that mission and continuously improving their lives and the lives of thousands of individuals whom they have worked with. What they've come to learn and see firsthand is that stress, left unmanaged, yields a predictably and radically ill effect on people's health and happiness regardless of other efforts. And, too, whether by avoidance or ignorance, that stress is a poorly addressed to totally not addressed aspect in our industry as well as across the board! When you let your stress get the best of you, you put yourself at greatly increased risk of developing a range of illnesses or diseases – from the common cold to severe heart disease to cancer. Stress has an acutely powerful impact on your well-being as it is a natural response activated in the brain; its an autonomic function, you cannot prevent it -and don’t want to, but you can (and should) learn to manage it and direct it as well as to do things that enhance your natural recovery processes. Over the past 20 years, Rob and Shannon have acquired the education and applied experience to simplify the approach and coach people to a healthier, stress-less life. In addition to >10,000 client hours, they have earned certifications in Stress Management Coaching, Food Psychology Coaching / Mind-Body Nutrition, Heart Rate Variability Specialists, Certified Master Personal Trainer, Yoga Fit , Precision Nutrition Certified Coach, Senior Fitness Specialists, and many many more certifications. --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-30 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-30 TOPICS: - introductions - taking fitness, health and lifestyle management online -deciding where to focus between client's fitness, health, stress - how to garner client trust and begin making recommendations - tools of the trade - deep dive into using HRV as a tool - helping clients understand the value-add of HRV - transitioning to show clients the objective value of lifestyle changes - how lifestyle impacts trump any impact of fitness protocols - when to introduce HRV into the protocol with clients - Rob and Shannon's background and transition to health coaching - Stress Made Simple program - Rob and Shannon's website - what do you show clients after 3-months with HRV tracking? - where to find Rob and Shannon elsewhere Guests: Rob and Shannon Yontz http://www.truenorthfitness.com/ https://stressmadesimple.com/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-30 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-30 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Addressing the Stress Crisis with Mindfulness - with Jose Maresma Feb 19, 2019

Jose has been a practicing Exercise Physiologist and Sports Scientist for over 28 years. Jose spent 9 years as the Director of Athletic Performance at Polar Electro where he was in the first wave of sport scientists that were able to use HRV outside of a clinical setting. His career has given him the opportunity to work with high performing athletes and coaches spending an amazing time working with The US Olympic Training Center, US Ski Team, USA Cycling, NFL, NBA, NHL, Major League Baseball, Major League Soccer, US Special Forces Selection & Training, Federal Law Enforcement and over 150 Division One college sports teams. As he gained more experience and training his field of practice grew in the area of preventive medicine, functional nutrition and mindfulness training. He came to the realization that LIFE was the most demanding "sport" that anyone could ever play and required a healthy mind & body to meet its demands, yet few people were exposed to the tools that would help them meet the challenge and live at the upper range of human experience. He has dedicated his life to help other rediscover their best self! He currently spends his time teaching and consulting on well-being, performance and incorporating mindful attention training as a foundational principle. His clients include large health plans and hospitals, high performing organizations like Clif Bar and the juvenile justice system, as well as several college athletic programs and UFC competitors. --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-29 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-29 TOPICS: 0:00 Jose's background and career 5:00 Jose's evolution from coaching elite performance to coaching life 12:00 mental stress burden is the elephant in the room to address 15:00 introducing mindfulness services to corporate and institutional leaders 18:00 a crisis? 60% increase in perceived mental stress, 50% increase in clinical depression 20:00 why is there a crisis? 23:00 "stress" is not automatically the enemy 26:00 "resiliency" is the solution.. behaving like a Jedi to perceive stress differently 30:00 mindful attention training: cultivating awareness to presence to discernment to decision 34:00 how to transfer this perception training to life's challenges 40:00 a cultural shift is beginning to happen: training positive psychology and practice of gratitude 47:00 where to learn more about Jose Guest: Jose Maresma www.embodiedspirittherapies.com Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-29 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-29 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

HRV for Elite Climbing Performance with Aman from Beast Fingers Jan 28, 2019

Beast Fingers Climbing, owned and founded by Aman Anderson in 2015, focuses on producing data-driven products that stimulate strength and recovery. To bring to not only climbers, but all those who are seeking stronger hands and fingers, tools that will work and will be loved. At Beast Fingers Climbing, we have sought to build into our products and future products an ecosystem that supports adaptability and progress. We strive to design the best, well-thought finger and hand training and recovery tools that yield results. Anderson, originally from Florida, studied health sciences and nutritional therapy at Hartland Institute of Health and Education. Interestingly enough, He has worked in the design field for 10+ years, and has been an avid rock climber for 8 years. After moving from Washington, DC, where he worked as an user experience and interface designer for Environmental Working Group, he moved to Colorado to pursue his dream of bringing Beast Fingers Climbing to life, uniting all his talents in health science, sports and design to make products that work. --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-28 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-28 TOPICS: 1:30 Welcome and intro to Aman and Beast Fingers! 5:30 Using HRV frequency analyses to predict climbing performance 9:00 Changes in HRV helped improve climbers’ sleep and health 13:00 The importance of understanding non-training stress 17:30 Recovery methods when athletes show low HRV 21:00 Aman’s work with HRV-guided breathing for anxious folks 31:00 How Aman came to HRV and started to use it 36:00 Dealing with athletes whose HRVs are innately high 42:30 Aman’s timescale when measuring HRVs 43:30 Other biomarkers tracked by Aman 52:00 Climbers’ remarkable strength 1:01:00 The results of Aman’s research: the Grippul Guest: Aman Anderson http://beastfingersclimbing.com/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-28 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-28 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Dave Korsunsky on Tracking your Health Data to Optimize Your Wellness Dec 10, 2018

Dave is the founder and CEO of Heads Up Health. Heads Up Health was founded by a team of health-conscious technology experts on the simple concept that being healthy doesn’t have to be complicated. We saw a world of disjointed medical records, underutilized health tracking technologies and abundant, but poorly managed, health data. We felt that intelligent software could provide the perfect solution. Based on our belief that well-organized data holds the key to optimal health, we have created a central space where you can manage and explore your own. --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-27 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-27 TOPICS: * Intros and the idea behind Dave's product * Dave's new idea is live - how to try it out * What are the key markers to monitor metabolic health? * Are you in ketosis? The "ketone index" can tell you beyond ketones and glucose * Why did Dave start his health venture? * Jason's own experience with ketosis * Understanding how your lifestyle changes show up in your Medical Records * Why you need full access to your Medical Records * Where to find Dave Guest: Dave Korsunsky https://www.headsuphealth.com/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-27 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-26 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Exploring the BASE-R method for training human resilience w/ Stephen Robinson Nov 08, 2018

In this episode, Stephen Robinson of EVENPULSE joins us to discuss the use of the BASE-R Method training for stress mitigation and improved human resilience for high performers in many industries including police, fire, military, and business. We also talk about the role of HRV in achieving self-mastery and different recovery tactics for stress regulation. -- topics listed below The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-26 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-26 TOPICS: * Intro and background * Distilling stress management to "knuckle-draggers" * The history of the BASE-R training method * The role of HRV and other measurement tools in achieving self-mastery * Developing a framework to understand internal stress regulation * Overcoming resistance to admitting weakness * The role of community and social connections to maintaining resilience * BASE-R pillars: the autonomic nervous system, self-awareness, ability to focus, conscious control of imagination, mood and energy * The Universal Stress Course * Interesting and significant stress resilience projects Stephen is helping run * Where to learn more Guest: Stephen Robinson https://evenpulse.com Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-26 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-26 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

How to: Long-Term Success With Ketogenic Diets w/ Alessandro Ferretti Sep 24, 2018

In this episode, Alessandro Ferretti joins us to discuss a ketogenic diet (lifestyle), what a "healthy" keto diet looks like, chronobiology of eating windows, the top three reasons a keto diet fails, and much more in this rich episode. We also get caught up on Alessandro's latest research and get advice on how to have long-term success with a ketogenic lifestyle. -- topics listed below The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-25 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-25 TOPICS: *2:00: What Alessandro has been working on lately *3:45: the proper definition of ketogenic diet (lifestyle) *6:30: different "flavors" of a ketogenic lifstyle *8:00: problems with the term "fat-adapted" *12:00: keto diets vary greatly by goal 16:30: what is a "healthy" keto diet? 20:00: macros versus micronutrient density 22:30: feed timing: intermittent fasting vs time-restricted 31:00: critical interaction of blood glucose and ketone levels 40:00: adding fats to balance energy needs and catabolic states 46:00: chronobiology of eating-windows 54:00: difference between low-carb and full-ketogenic diets 1:00:00: energy balance tweaks for sustainable weight loss 1:03:00: managing hunger cravings thru a regular eating times 1:13:00: late-eating correlates with higher fasting glucose 1:15:00: sticking with the diet: building a solid foundation 1:25:00: Top three reasons a keto diet fails to stick 1:30:00: Any good keto "snacks"? 1:34:00: ApoE4 gene variants and saturated fat metabolism 1:45:00: high blood lipids on keto: context is important 1:49:30: perspectives on artificial sweeteners 1:55:00: Context is everything! 1:58:00: Wrap up Guest: Alessandro Ferretti http://AlessandroFerretti.co.uk Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-25 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-25 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Opioids, Addiction, Autonomic Health - Dr. Ron Gharbo Jul 17, 2018

Dr. Gharbo has been using HRV for many years to successfully help people recover from addiction and improve autonomic nervous system health and strength. In this episode, he shares some of his unique experience in the field using HRV. -- topics listed below The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-24 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-24 TOPICS: * The scale and impact of the opioid crisis * What is an opioid? * The hyper-vigilant/fearful state: this is the "fire" that amplifies pain * Similarities with the smoking (nicotine), an addiction model * Measuring hyper-vigilance and depression with HRV * Dr. Gharbo started measuring HRV back in 2007 * Focusing on parasympathetic activation and strengthening * Case study: Transitioning out of opioid prescriptions * Key moments in recovery from hyper-vigilance: "hopeful", "aha!" and "welcome back" * The hidden prevalence Post-Traumatic-Stress-Disorder (PTSD) * Cravings, dependence and addictions come in many different flavors Guest: Dr. Ron Gharbo http://www.ansrehabilitation.com/ Host: Jason Moore Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-24 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-24 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Integrated Athlete Development w/Don Moxley May 11, 2018

Don steals the show again with 10 life principles he's used to develop gold medal athletes. These apply to you whether you are trying to win a championship or just live a happier, healthier, fitter life. We cover grit, flow, emotional intelligence, resilience, energy conditioning, strength, movement, and skills: tactical, life, and technical. -- topics listed below The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-23 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-23 TOPICS: * Don's background (sports scientist, with Ohio State's Wrestling team, vying for a National Championship) * Recapping Don's 4 Pillars of Athlete Monitoring (check out our first podcast with Don for more details) * Don's Athlete Development Triangle: psychology/physiology/skills continuum (see show notes) * Physiological side of the Triangle: movement, strength, energy-systems, resilience * Psychological side: grit/mindset/presence, flow/focus, emotional intelligence * Skills: tactical, life, technical * How Don developed the Triangle * How the 4 Pillars and other resources can help quantify where someone is on the Triangle * The Triangle becomes a Tetrahedron (woah!): role and perspective of Coach * Don's own life experience managing the psychological side * Don takes us through each element of the Triangle, for an everyday person to an elite athlete, starting with Movement * A brief statement on Strength: desert people versus jungle people and its importance over everything else * Energy Systems and the importance of measuring instead of "feeling" for most efficient training. Hint: get a heart rate monitor * Resilience: maximizing ability to recover to train/compete better, using various "check-engine-lights" * The Psychology side of the Triangle, starting with * Mindset/Grit/Presence * Focusing to achieve the "Flow" state not just in athletics but also at work, art and life.. disconnecting that prefrontal cortex! * Emotional Intelligence: Recognizing and modulating an internal emotional response * Tactical Skills: the wiring to in-the-moment recognize and re-adjust or formulate a plan * Technical Skills * Life Skills are other skills outside the sport, like understanding nutrition, relationships Guest: Don Moxley https://directory.elitehrv.com/don-moxley-sport-scientist/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-23 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-23 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Data for Athletes and Sport Science Mar 05, 2018

You are likely falling behind if you aren't looking at certain data for athlete training and development. Alan Couzens shares his expertise integrating software and data analysis into both recreational training and elite level sport. -- topics listed below The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-22 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-22 TOPICS: * MAD Science, Maximal Athletic Development * The higher the athlete, the more training load is the primary stressor * HRV is as applicable to recreational athletes as it is for elite athletes * Twitter coach poll: What new skills are you going to learn this year? * Data Analysis * Communication/Sports Psychology * Biomechanics * A computer programming language * Coaches learning how to code, software and data are changing the game * Training load may not be so simple. Volume vs Intensity * Coaches: statistics and data analysis, possibly a new requirement going forward * Limitations of dose-response modeling & predicting performance from training load * Can athletes afford to ignore non-training factors? * Subjective wellness questionnaires are useful for athletes: self-rated mood, perceived sleep quality, and others * Changing the conversation between coaches and athletes. What’s going on in your life outside of training? * Perfect periodization. The case for separating volume and intensity in a model for training. * Volume is sometimes underrated. Intensity is appealing but isn’t always the solution to better results. * Modulating volume and intensity in training for better long term results. * Connective tissue takes longer to adapt than muscle tissue. Why this is important for long term results. * Predicting injury with machine learning. Variables to consider. * Predicting athlete injury: self reported life stress potentially a strong predictor (combined with high training load) * The negative impact of social media on smart training plans * Training and non-training factors. Using HRV to understand the bigger picture of performance. * The un-sexy, un-tweetworthy training sessions are often the most important sessions for long term results. * The power of massive data to transform training, coaching, and sport science * Free training and recovery calculators from Alan Couzens * Altitude training: risks and individuality for athletes * Vegetables before pre-workout drinks. Big picture before little hacks and tweaks. * What’s your sweat rate? A calculator for how much fluid you should be replacing during training and competition. * The stress of competition changes how your body handles heat, hydration, energy regulation and more. Guest: Alan Couzens https://www.alancouzens.com/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-22 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-22 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Biomechanics & Structural Health with Dr. Eric Goodman Dec 04, 2017

Are you winning the war against gravity? Dr. Eric Goodman of Foundation Training shares deep thoughts and tips about biomechanics, complacent adaptations, and how to decompress and activate the right muscles, joints and tissues in life and in sport. http://foundationtraining.com -- topics listed below The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-21 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-21 TOPICS: 3:00 - From chiropractic to biomechanics, avoiding surgery for back issues 7:30 - Quietly suffering back pain doesn’t have to be “normal" 7:45 - When the center of your body has gone haywire and become weak 9:15 - Pain sensitivity is just as individual as “body type", as influenced by many factors 10:15 - How technology contributes to postural challenges 12:00 - Complacent adaptation, unconsciously adapting towards bad body positions and movement patterns 15:00 - Winning the tug of war game against gravity for better structural health 18:30 - Mobilizing resources in the body for the wrong type of stress, physical vs mental stress 19:00 - Why Dr. Eric Goodman believes that optimizing the body’s communication pathways (the nervous system) is one of the most important components of health and performance 25:00 - Trunk compression can suppress posterior chain activity in human movement. Not good. 29:00 - Rib cage positioning leading to ab, quad & hip flexor over-dependency. Get your posterior chain back. 30:30 - The most fundamental movement of the human body, hip hinging, and how to re-train it 34:00 - The relationship between the vagus nerve and the posterior chain. Discussing HRV and biomechanics with Dr. Eric Goodman. 35:00 - The SCM, the grand stabilizer of the spine, is at the base of your skull. Is your SCM functioning well? 39:00 - Changes in body position impact your heart rate variability 41:00 - Hypo mobility and hyper mobility. There are better and worse ways of achieving the same body positions. 43:00 - Controlled chaos, being flexible trumps rigidity in most cases 47:00 - Taking control of your health: self experimentation vs population statistics 52:00 - Building self awareness: One of the most important improvements you can make for health or performance 55:00 - At best, OVER quantifying your life is a waste of time. Worse, it could stop/reverse progress. 60:00 - Small daily doses. 5-10 minutes a day is harder than you think. 1:01:00 - Primary and secondary support structures. The roles of muscles, joints, and connective tissue in biomechanics 1:05:00 - Why start with isometrics before dynamic movement for biomechanical and postural reconstruction 1:09:00 - Believe in the resilience of the human body. It’s almost never too late. 1:12:00 - Physical confidence and self confidence go hand in hand. 1:17:00 - A lot of travel or driving? You can still improve your structural health. 1:18:00 - Adaptability is priceless. 1:24:40 - From spinal injury induced quadriplegia to free standing, in part by using Foundation Training 1:30:00 - The new online resources for Foundation Training - a world class guide to biomechanics 1:36:00 - One thing you can add to your routine to make the biggest difference in your health & performance Guest: Dr. Eric Goodman http://foundationtraining.com Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-21 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-21 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

The Pillars of Athlete Monitoring w/Don Moxley Sep 21, 2017

Ever wonder what metrics correlate with world championship performance? Don Moxley, sport scientist at The Ohio State University, shares details about the exact tests he uses that have contributed to national titles and gold medals with his athletes. -- topics listed below The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-20 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-20 TOPICS: 3:15 - A journey going from athlete to successful Exercise Scientist 6:00 - Analyzing the data of world champions 7:00 - Key performance metrics for world class wrestling 9:00 - Alternatives to VO2 max testing used by national champs 12:00 - Using FMS (Functional Movement Screen) with elite athletes 12:30 - Athlete monitoring: What to look for in the data 13:20 - Money Ball for wrestling and Signal vs Noise 16:00 - Force plates and power output: What champion wrestlers look for 18:00 - Organizing your athletes into groups for better data analysis 18:20 - Predicting competition performance based on prior data collection 19:15 - Physical prep is the biggest contributor to competition performance in talented athletes 20:20 - HRV balance as a predictor of performance in elite athletes 24:20 - How world champ athletes use RSA breathing, float tanks, mindfulness, and aggressive recovery modalities 26:00 - How psychological life stress really impacts performance, the results show 28:00 - When the numbers suddenly drop: What to do with red flag situations for athletes 29:00 - The numbers show why you can’t train through life stress and expect good results 31:00 - The hidden 4th event in triathlon that most people fail to train for: RECOVERY. 32:00 - How the HRV parameter RMSSD correlates to gold medals and championship titles 32:00 - “Readiness, based on HRV (Heart Rate Variability), predicts the success of my top athletes” 34:00 - Case study: Reducing an elite athlete’s training load leads to increased performance 34:00 - What to do if RMSSD (Heart Rate Variability) is too low for an athlete 41:00 - Narrowing down data types to make effective training decisions without wasting time 44:00 - Minimum Effective Dose (MED): The evolution of athlete monitoring 46:00 - Genetic differentiation in athletes: How smart quantification can get each person the best results Guest: Don Moxley @donmoxley Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-20 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-20 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Keith Norris: Theory to Practice, Exercise, Health, Paleo Sep 20, 2017

Keith brings muscle, brains, and pragmatism to the quest for health and performance. His simple but effective tips for exercise, health, and business could easily boost your results in all three areas. -- topics listed below The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-19 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-19 TOPICS: 4:20 - Taking control over your own health and financial situation 6:40 - On taking risk. Life is lived on the fringes. 11:00 - An evolutionary take on the pursuit of entrepreneurship, health, nutrition, and high performance 13:30 - How science often misses the big picture, and why that’s bad 17:00 - Biohacking and the paleo lifestyle: How do they co-exist? 19:00 - Obligate movers, opportunistic eaters. What can we learn from hunter gatherers? 22:00 - What it feels like to be 137 years old - ask Wolverine 22:30 - Wave and weave: The new and simple paradigm in exercise programming for health 23:00 - Should you HIIT or should you do endurance for better health? 28:30 - ARX Fit: How a simple machine can revolutionize your fitness in minimal time 33:00 - Strength vs strength endurance: Different people are wired differently 34:00 - Training with an injury: How to recover faster with ARX Fit 36:00 - How smart quantification can safely increase your strength and power output 41:00 - Concentric vs eccentric exercise: Which to use when? 42:00 - The difference between training for health and training for competition 43:00 - Is training periodization good for long term health? Maybe not. 45:00 - How “variety" can maximize your gains for exercise, economics, and movie box office sales 48:50 - Human adaptability: Leverage it to your advantage to increase fitness in less time 50:30 - Quantification: An important tool for the modern lifestyle 52:40 - Via negativa: If you shouldn’t be pounding the same modality, what should you be doing? 54:00 - Does self quantification conflict with a more “natural" lifestyle? Pros and cons 58:30 - Health goals? Don’t tackle 10,000 things at once. Stair step. Guest: Keith Norris http://paleofx.com Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-19 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-19 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Lab Testing For Better Decision Making with Chris Kelly Jun 08, 2017

Are all lab tests created equal? Chris Kelly breaks down the lab tests that get the best results for his athletes and health clients. We talk blood work, hormone and cortisol testing, stool testing, and how to make better decisions given certain lab results. Join me in this great discussion with Chris Kelly of Nourish Balance Thrive! -- topics listed below Leave a quick review for the podcast: https://elitehrv.com/review-ep-18 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-18 TOPICS: - Blood chemistry testing - Blood glucose - Hormone testing - Organic acids and microbiome testing - Yeast, parasite, or bacterial overgrowth - Cortisol and circadian rhythm testing - The relationship between loneliness and reduced performance - Erectile dysfunction - The Elite Performance Program - Acellular carbohydrates Guest: Chris Kelly http://nourishbalancethrive.com Host: Jason Moore Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-18 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-18 --

Dr. Gangemi: Integrative Wellness, Muscle-Organ Connection Apr 25, 2017

Dr. Steve, the Sock Doc, shares a journey of integrating systems within the body. Connecting the nervous system to organs, muscles, bone, connective tissue and more, Dr. Steve has developed a practice around a concept he calls Systems Healthcare - Integrative Wellness. We talk hormones, assymetry, dysfunction and simple tests you can perform to become more aware of your own situation. -- topics listed below Leave a quick review for the podcast: https://elitehrv.com/review-ep-17 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-17 TOPICS: 2:20 - When a medical practice expands to holistic work 3:50 - How systems of the body integrate, from nutrition to injury 4:30 - Finding common patterns between improving health and increasing performance 5:00 - Patterns and compensations that can lead to injury or sickness 7:00 - Acute situations that cause chronic conditions to surface 8:00 - Injury related neurological memory. Is your injury actually resolved? 9:20 - Finding the root cause of physical injuries - structural and muscle testing 11:00 - Simple test for gaining self awareness of structural imbalances 14:00 - Is structural asymmetry always going to cause health/performance issues? 17:30 - Audio tests of structural and physical dysfunction 21:20 - How Dr. Gangemi decides a patient needs to look into nutrition 24:40 - Viscerosomatic relationships - the muscle organ connection 25:00 - How elevated cortisol can lead to a knee or joint injury 32:20 - The role of fascia in organ health, human function and dysfunction 36:00 - Physical injury causing digestion or organ dysfunction over time 36:00 - Very odd: A climbing accident that triggered dairy intolerance 40:00 - Cheating science: some clinical trials may remove participants who don’t conform to expected results 42:00 - Self awareness vs just doing what you’re told - which gets better results? 46:00 - Should everyone really wear “barefoot” style shoes? 48:00 - What is the purpose of shoes? Consequences of different types of shoes 52:00 - Orthotics and treating symptoms vs root causes 55:00 - Fear of the floor - a recurring theme and basic tests for health 1:00:00 - When playing it too safe (don’t lift that!) comes back to haunt you later in life 1:01:00 - When good rehabilitation turns into a chronic bad habit 1:10:00 - What is Functional Neurology? Just a way to sound smart? 1:13:00 - Eating frequently vs Intermittent Fasting (IF) - the Doc weighs in Guest: Dr. Steve Gangemi - the Sock Doc http://sock-doc.com Leave a quick review for the podcast: https://elitehrv.com/review-ep-17 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-17 Host: Jason Moore https://elitehrv.com/podcast Show notes: https://elitehrv.com/podcast --

Amino Acids, Neurotransmitters & HRV w/ Dr. Eldred Taylor Mar 30, 2017

Could micronutrient deficiencies be holding you back? Dr. Eldred Taylor shares the importance of amino acids for energy and autonomic nervous system health, as well as how they and other micronutrients impact your Heart Rate Variability. Hint: These topics could be a good place to look if your energy levels, motivation, and general health aren't where you'd like them to be. -- topics listed below Guest: Dr. Eldred Taylor Supplements for boosting HRV and Autonomic health: https://elitehrv.com/TaylorMD PowerPoint and show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-16 (Thanks in advance!) TOPICS: 02:30 - What are amino acids? From neurotransmitters to muscle tissue 5:45 - Which neurotransmitters are important to pay attention to (and are under your control)? 9:00 - Potential root causes and consequences of neurotransmitter imbalance 14:45 - Cravings: Serotonin's relationship to blood glucose, insulin and amino acids 18:15 - Why cravings can make you exhibit uncontrollable (& sometimes socially unacceptable) behavior 19:30 - Why is amino acid deficiency so prevalent? 20:15 - The dark side of antacids & why to avoid them 26:45 - The role of gut bacteria in amino acid absorption and utilization. 29:45 - How gut bacteria influences the immune system and digestive enzymes 30:45 - Are you really eating a wide variety of foods? Or just rearranging the same ingredients? 34:30 - Which nutrients are important for better energy and improved HRV? 40:30 - Aging: What you can do to postpone or reverse biological aging 42:45 - Acid reflux: More stomach acid might be better, especially as you age 44:45 - Simple tips for better digestion and nutrient absorption 46:15 - Nutrients from whole foods vs supplements 48:45 - Vegans: Why L-Carnitine is super important 50:45 - Supplementing micronutrients and amino acids to increase HRV Guest: Dr. Eldred Taylor Supplements for boosting HRV and Autonomic health: https://elitehrv.com/TaylorMD Host: Jason Moore https://elitehrv.com/podcast Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-16 (Thanks in advance!) --

Wired to Eat: Neuroregulation of Appetite with Robb Wolf Mar 14, 2017

Is it possible to have a nutrition plan that is customized *exactly* for your own individual needs? Best selling author and former research biochemist Robb Wolf joins us to talk about the failings of one-size-fits-all diets, the neuroregulation of appetite, and much more. -- topics listed below Link to the Wired To Eat book: https://elitehrv.com/wte Leave a quick review for the podcast: https://elitehrv.com/review-ep-15 (Thanks in advance!) TOPICS: 15:50 - Confirmation bias of self transformation stories & individual variation of insulin resistance 17:30 - The Wired To Eat template for tackling nutrition & health 20:00 - When nutrition and health guidelines turn into religious doctrine 22:20 - Controversy over the “cheat meal” or “cheat day” with long term progress 24:00 - The biological impact of cheat meals from a holistic point of view 26:40 - Supernormal stimuli: drugs, porn, and the planned cheat meal 29:45 - Abstainers vs moderators - alcoholism & food addiction 31:30 - Could excluding certain foods lead to neuroticism and disordered eating? 33:00 - Accidentally bypassing your neuroregulation of appetite? How to eat more - like a true Man vs Food champion 37:40 - Personalized Nutrition: What can we learn from continuous or periodic blood glucose monitoring? 40:20 - How to tweak your epigenetics to perform like (or better than) a genetic freak 42:50 - Calories or hormonal response to food - which is the most influential on your results? 46:20 - The psychology and morality of changing your diet 47:20 - How wealth and power doesn’t make eating healthy any easier 56:20 - Is your struggle with diet about food, or something “deeper”? 58:20 - How an ancestral or paleo diet could fit into your Personalized Nutrition journey 01:05:50 - High fat, low carb. Low fat, high carb. Which is for you? (There’s a test for that) 01:08:20 - Hammers, Drills and Ketosis: The Tools Your Doc May Never Use 1:13:20 - The 7 Day Carb Test, how to quantify which carbs work best for you 1:14:45 - Step by step testing your carbohydrate response with a blood glucose monitor 1:19:20 - A hypoglycemic response to at-home blood glucose carb testing, what it looks like 1:25:00 - Adjusting blood glucose carb response testing for petite or smaller individuals 1:31:20 - Hypochondria… is it all in your head… or perhaps your gut? 1:34:20 - Are exercise, social/community, and sleep actually more important than nutrition/diet? Guest: Robb Wolf https://robbwolf.com Wired To Eat book: https://elitehrv.com/wte Host: Jason Moore https://elitehrv.com/podcast Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-15 (Thanks in advance!) --

Mental Health, HRV & Antidepressants with Dan Quintana Feb 22, 2017

How deep do changes in mental state impact our physiology? Today’s guest is Daniel Quintana. Dan is a Research Fellow at the University of Oslo and received his PhD in Psychology from the University of Sydney in 2013. His research focuses on the role of heart rate variability, the autonomic nervous system and hormones on mental health. In this episode, we’re going to pick Dan’s brain on the relationship between mental and physical health, autonomic dysregulation, how HRV reflects mental health condition, antidepressants and other interventions. -- topics listed below HRV Course (enrollment open for a limited time! Check it out here: https://hrvcourse.com/ep-14 Leave a quick podcast review: https://elitehrv.com/review-ep-14 (Thanks in advance!) TOPICS: 1:23 – Dan’s Background and Introduction 2:50 – Some alarming figures with respect to mental health costs 4:25 – The focus of Dan’s research: mental health, autonomic nervous system, and psychophysiology 4:47 – What exactly is psychophysiology, one of Dan’s research focuses 6:26 – How did Dan first start out in this field of study 7:37 – Dan’s first job out of college and what it is like working in a research center 8:16 – What role does the autonomic nervous system play in mental health? 10:07 – What is Psychological Flexibility and Emotional Self Regulation 12:48 – Examples of resetting your autonomic nervous system 15:24 – How to regulate your thoughts with emotional self regulation 17:02 – Constant worryings effect upon heart rate variability 19:09 – The largest influence on heart rate variability 20:02 – How over quantifying and optimizing your life can be a detriment 21:53 – The bidirectional relationship between worry and heart rate variability 23:49 – An interesting and powerful note regarding diseases and immortality 26:35 – Using heart rate variability as an early marker for cardiovascular illness and psychological illness 27:45 – Specific heart rate variability metrics and standards of measurement 30:46 – Depressions link to low heart rate variability 33:34 – Antidepressant medications effect on heart rate variability 35:47 – How tricyclic antidepressants and selective serotonin reuptake inhibitors work 37:10 – Additional implications antidepressants have including metabolic effects. 38:05 – Continued long term use of antidepressants and their implications 41:01 – Do certain drugs that affect HRV have a lasting effect on health? 43:09 – Non pharmacological interventions that improve heart rate variability 46:27 – Cognitive behavioral therapy and the patient therapist relationship 49:46 – Guided breathing and long exhales lead to improved heart rate variability 50:45 – Increased aerobic fitness levels and researching extreme athletes 53:02 – Am I too old or too young to measure heart rate variability 54:45 – The benefits of performing an at home HRV recording as opposed to a lab 57:25 – Dan’s own self quantification and data collection 58:42 – Additional ways to increase heart rate variability 59:30 – HRV improvements from acute temperature changes HRV Course Enrollment: https://hrvcourse.com/ep-14 Leave a quick review: https://elitehrv.com/review-ep-14 (Thanks in advance!) Guest: Dan Quintana https://twitter.com/dsquintana Host: Jason Moore https://elitehrv.com/podcast --

Balancing Elite Performance and Health with Alex Fergus Feb 08, 2017

Do you have to choose between high performance and long term health? Not necessarily. Coach Alex Fergus shares his journey competing at the national and elite level in 3 different sports while piecing together a holistic plan for long term health. We talk quantified experimentation, biohacking, and even how to do 60 bodyweight deadlifts in under 2 minutes with just a few minutes of training per week. -- topics listed below Heart Rate Variability Educational Resources: https://hrvcourse.com/ep-13 Leave a quick podcast review: https://elitehrv.com/review-ep-13 (Thanks in advance!) TOPICS: 2:04 – Alex Fergus’s background in elite sports, nutrition, and personal health 6:02 – How many bodyweight deadlifts can you do in two minutes? 7:22 – Growing a focused mindset, centered around health 9:33 – Tracking metrics as a hardcore bio hacker 11:12 - Sleep tracking devices: Oura vs. wrist wearables 13:43 – Starting out with a new client. Performing a hard reset. 15:45 – Creating awareness through biometric tests with clients 17:12 – Maintaining peak fitness with maintenance training 19:20 – Maintenance training for the busy professional 21:43 – Keeping fitness with 15 to 20 minutes of training per week 26:15 – Ignoring daily indicators when using Elite HRV 29:26 – Keeping track of trends within HRV and other metrics 30:55 – Benefits to keeping the Morning Readiness Score Off 32:53 – HRV fluctuations with lack of training and vacations 35:26 – Keeping clients accountable and open to tracking metrics 39:20 – Minimum requirements to participate in Alex’s program 42:36 – Commitments required to participate in Alex’s program 46:40 – Experimenting with low carb, high fat, Ketogenic diets 49:35 – What is training like while on a Ketogenic diet? 53:57 – The Ketogenic world and fasting 55:03 – The Ketogenic diet experiment results and how Alex recovered 58.54 – Jason’s Ketogenic diet experience and results 60:00 – Discovering gall bladder stones while on the Ketogenic diet 65:19 – Overstressing the body with a Ketogenic diet. When should you stop? 68:45 – Ketogenic state and how it relates to a sort of mild hibernation 70:54 – The most beneficial stage of the Ketogenic diet 72:52 – Keeping high levels of blood ketones low during the Ketogenic diet 74:20 – Matching your life to the natural environment is the most important factor 76:59 – Doing all the basic tasks to increase your general health and wellness 79:28 – Maintaining your circadian rhythm with hacks to fall asleep quicker 81:30 – The benefits of intermittent fasting 82:04 – Nighttime routines for an efficient and quality sleep 84:27 – Picking something and doing it really well without making excuses 87:12 – Morning routines and how to fully prepare for the day 90:09 – Building your routine and optimizing your lifestyle over the long haul through experimentation 95:09 – What are the first health tweaks someone should make for the most benefit? 98:35 – Bedtimes are not just for kids. Adults need a bedtime too! 100:25 – Amazing testimonials from Alex’s 52 week program 104:47 – The importance of having a coach regardless of what level you are at HRV Educational Resources: https://hrvcourse.com/ep-13 Leave a quick review: https://elitehrv.com/review-ep-13 (Thanks in advance!) Guest: Alex Fergus https://www.alexfergus.com/ Host: Jason Moore https://elitehrv.com/twitter --

Overfat and Underfat: New Terms and Definitions Long Overdue with Phil Maffetone and Paul Laursen Jan 03, 2017

First coverage with the authors of a controversial scientific paper titled: Overfat and Underfat: New Terms and Definitions Long Overdue. The obesity and "overweight" epidemic has spread across the globe. If we're to truly address the problem, we need to start using the right terminology and not hiding behind propriety (in certain situations). Doctors, researchers and individuals all need to arm themselves to take control of what some are now calling the "world health crisis". -- topics listed below Heart Rate Variability Educational Resources: https://hrvcourse.com/ep-12 Leave a quick podcast review: https://elitehrv.com/review-ep-12 (Thanks in advance!) TOPICS: * 4:48 - What is "over fat” and how is it different from “over weight”? * 6:03 - What is “under fat” and how is it different from “under weight”? * 6:23 - Why body fat should be considered an an endocrine (hormone-related) organ * 8:33 - Commercial pressures that influence our use of the term “over weight” vs “over fat” * 12:16 - Is calling a someone “over fat” insulting? Can someone be over fat and healthy? * 13:33 - Marketing agendas behind the term "over weight" * 14:53 - Are we being overly sensitive about body fat? Considerations of terminology: * 16:03 - Global pandemic: Over 62% of the world is now considered over fat * 18:53 - Fat is not just about looks, it’s about chronic disease and healthcare * 19:53 - Body fat increases cause increases in inflammation, heart disease, cancer and more * 22:33 - Why it’s so important to use the right terms when talking about body fat and health * 24:18 - Which main diseases are correlated with or caused by with overfatness? * 24:58 - The lifestyle component of chronic disease. Is it reversible? * 27:33 - Can you be thin yet over fat? What is sarcopenic obesity? * 30:23 - How fat can hide within the body and how to find it * 31:03 - The dangers of abdominal fat compared to other body fat * 33:23 - The role of refined carbohydrates and insulin in fat accumulation * 35:19 - Burning fat calories vs sugar calories and the role of exercise * 36:39 - Epigenetics and what you can do when getting healthy becomes overwhelming * 41:34 - The importance of awareness and incremental change in fat loss * 44:59 - Adipose tissue could be an endocrine organ itself, what does that mean? * 45:49 - The role of the HPA axis in fat accumulation and fat loss * 47:55 - Why BMI isn’t useful and which body fat measurements ARE useful * 48:53 - Why precise clinical measurements of body fat aren’t always necessary or even useful * 59:19 - Don’t measure your waist circumference every day * 60:39 - About DXA scans - dual-energy x-ray absorptiometry, how its used, where to find it * 62:59 - How BMI (body mass index) can get us in trouble when assessing health risk * 1:05:05 - Is under fatness really a prevalent issue? The prevalence of eating disorders * 1:08:49 - Increases in “exercise” and corresponding underfatness, are you taking fat loss too far? * 1:09:49 - The psychology behind cortisol dysregulation * 1:10:39 - Why type A individuals get stuck in a loop of chronic exercise, cortisol dysregulation and receptor down regulation * 1:14:04 - The intangible benefits of obstacle racing and outdoor sports as opposed to exercising in a gym * 1:15:04 - A simple way people can begin to take charge of their own health * 1:16:29 - Why drug companies advertise on TV and how you, as a doctor, can do the same thing * 1:17:29 - The importance of gathering useful and meaningful data, not just any data * 1:19:09 - Terminology: When to (and when not to) tell people they are over fat * 1:20:24 - Reliable and simple methods of measuring body fat HRV Educational Resources: https://hrvcourse.com/ep-12 Leave a quick review: https://elitehrv.com/review-ep-12 (Thanks in advance!) Guest: Phil Maffetone http://philmaffetone.com Guest: Paul Laursen http://plewsandprof.com Host: Jason Moore http://elitehrv.com/podcast --

Biofeedback: High & Low Tech with Sarah Jamieson - Part 2 Dec 30, 2016

The floor is a powerful tool for developing your body's durability when used correctly. Sarah Jamieson of Moveolution and host, Jason Moore, cover this and other biofeedback tools that you can use to learn more about your body's movement patterns and resilience to life's unexpected challenges. -- topics listed below HRV Educational Resources: https://hrvcourse.com/ep-11 Leave a quick review: https://elitehrv.com/review-ep-11 (Thanks in advance!) TOPICS: * 01:20 - Using the floor as a biofeedback tool * 02:00 - Hand and foot development for better health * 02:40 - The most under-utilized piece of equipment in the gym * 03:40 - Fear of the floor & the floor test you can do at home * 06:10 - Earning your body’s stability, what we can learn from babies * 06:30 - The consequences of fearing the floor * 09:10 - How to prepare your body for life's unknown situations * 10:30 - Why movement (of your body) is a behavior * 12:00 - The importance of using the right tools for a sport * 16:40 - Unconventional training tools & training outside vs. training indoors * 19:10 - Why you can’t just play your way back into symmetry and health * 22:37 - Movement patterns, stress, the brain and mental health * 26:10 - How Heart Rate Variability relates to movement patterns * 27:40 - Preventing January exercise syndrome * 28:40 - Adapting to hierarchical levels of stress * 30:50 - Live biofeedback vs long term HRV trends * 32:20 - Sarah’s morning routine prescription * 33:40 - An elderly perspective on maintaining movement capacity * 37:10 - Where to learn more about movement patterns, durability, and biofeedback * 40:30 - How to work HRV into your business model * 41:40 - Wearable technology for people who aren’t accustomed to it * 41:40 - Why you don’t need to measure HRV all the time * 43:40 - Practicing what you preach, honoring yourself and your clients HRV Educational Resources: https://hrvcourse.com/ep-11 Leave a quick review: https://elitehrv.com/review-ep-11 (Thanks in advance!) Guest: Sarah Jamieson http://moveolution.com Host: Jason Moore http://elitehrv.com/podcast --

Mobility, Durability and Breathing with Sarah Jamieson - Part 1 Dec 23, 2016

Movement is an essential ingredient for optimal health and performance. Sarah Jamieson joins us to break down how your movement patterns are formed, how they degrade with time/bad habits, and what you can do about it. -- topics listed below Learn more about Heart Rate Variability (Online Course): https://hrvcourse.com/ep-10 Leave a quick podcast review: https://elitehrv.com/review-ep-10 (Thanks in advance!) TOPICS: * 3:30 - Bridging the gap between clinical rehab and full movement expression * 5:45 - Durability: Joint ranges, limitations, and tissue health * 7:10 - Quantification of durability & understanding fascial lines * 7:50 - What is open chain mobility vs closed chain mobility? * 8:20 - What to focus on first when it comes to mobility * 9:40 - Effective use of the Functional Movement Screen (FMS) * 10:20 - Movement asymmetry and resultant injury risk * 10:55 - Feeling fascial lines & spinal health * 12:05 - Health/movement screens for first responders * 12:50 - Mobility for ages 40-65 * 13:10 - Mobility for sitters & the invention of the chair * 14:50 - The importance of stress management & mobility for first responders * 15:50 - How the uniform restricts movement patterns for Police * 17:30 - How a utility belt can impact your lumbar spine and hips * 18:30 - Zero to hero, how to go from sitting to immediate action safely * 19:50 - How wearing a bra affects breath and thoracic expansion * 20:15 - The real impact of not breathing well and why you’re probably not breathing well * 21:20 - Why breath is so challenging for people to address * 21:50 - Why your diaphragm could be giving you pain or tightness in various parts in the body * 23:00 - How to use your breath effectively in practice * 23:30 - Recovery breathing and motor skill development for CrossFit, tactical and professional athletes * 27:15 - Using breath as a gateway to the rest of the body * 27:20 - Artificially activating recovery for athletes * 28:50 - Deeper dive into open chain vs closed chain movement patterns * 29:50 - Special announcement: air squats + neck circles = the next big thing Learn more about Heart Rate Variability (Online Course): https://hrvcourse.com/ep-10 Leave a quick podcast review: https://elitehrv.com/review-ep-10 (Thanks in advance!) Guest: Sarah Jamieson http://moveolution.com Host: Jason Moore http://twitter.com/jasonmooreme --

Brain Hypertrophy & Neurological Maladaptation - with Jonathan Moore Dec 13, 2016

Did you know that your brain physically changes based on your every day choices and actions? Certain patterns of stress can break down the brain and nervous system and can reduce cognitive performance. Jonathan Moore breaks it all down for us, and also covers how, if possible, to prevent and/or reverse maladaptation (bad adaptation) in the brain. --topics listed below Learn more about Heart Rate Variability (Online Course): https://hrvcourse.com/ep-9 Leave a quick podcast review: https://elitehrv.com/review-ep-9 (Thanks in advance!) TOPICS (in reverse order): * 56:10 - Is brain atrophy reversible? * 54:40 - Medical tourism: How cheaper medical exams can pay for a beach vacation * 53:00 - Are maladaptive neuroplastic changes quantifiable? * 51:30 - Break down of neurotransmitters & synapses * 49:45 - Stress induced dendritic remodeling & synaptic atrophy * 47:20 - The power of having the right support group * 45:20 - Yoda, Luke Skywalker and Darth Vader * 44:20 - That’s all great, but what should you do now? * 42:40 - How your body resists change, even good change * 40:40 - Defining your life’s big picture, beyond next quarter * 39:50 - I don't need much sleep! Ok, tough guy. * 38:20 - Cortisol receptor down regulation & caffeine * 37:40 - The most important thing for you to do * 36:00 - How to regulate your cortisol levels * 33:50 - Exercising away your stress * 33:05 - Immune system dysfunction * 32:20 - What causes loss of clear thinking, creativity, and productivity? * 32:05 - Wiring your brain for fear. Wow. * 31:45 - Hypertrophy of the amygdala * 29:20 - Health management for leaders in business * 28:20 - How your choices physically alter your brain * 27:20 - What is maladaptive neuroplastic change? * 26:00 - Taking control over your health situation * 23:10 - Bandaids vs better choices * 22:20 - Dealing with overwhelm & low energy * 21:15 - Brain fog, heart pounding, and pain * 19:45 - The power of self awareness * 18:20 - Final exams and students * 17:00 - Prefrontal cortex inhibition - losing executive function & critical thinking * 15:20 - When sleep is not an option * 14:50 - How beliefs drive behavior * 12:30 - Perception creates reality & public speaking * 11:50 - Does perception of stress matter? * 10:50 - Acute stress response vs chronic stress response * 9:40 - Maladaptive neuroplastic change & synaptic atrophy * 9:00 - How your neurology physically changes * 8:20 - The individuality of responses to stress * 6:00 - Neurological connection for healing & function * 5:10 - What is neurological disconnection? Learn more about Heart Rate Variability (Online Course): https://hrvcourse.com/ep-9 Leave a quick podcast review: https://elitehrv.com/review-ep-9 (Thanks in advance!) Guest: Jonathan Moore https://elitehrv.com/legacy-coaching (Link to Jonathan's new coaching program) Host: Jason Moore http://twitter.com/jasonmooreme --

The Data Science Behind HRV w/Dr. Marco Altini Dec 01, 2016

Data analysis and statistics can be confusing or time consuming - especially HRV, health, or performance data. Dr. Marco Altini joins us to share some of the nitty gritty of how Data Science plays a role in Heart Rate Variability analysis and other types of quantifiable research and self experimentation. Marco is the lead data scientist at Bloom which is a pregnancy wearable technology company and he is the founder of HRV4Training - more details on his extensive background in wearable tech in the episode. -- topics listed below HRV Educational Resources: https://hrvcourse.com/ep-8 Leave a quick review: https://elitehrv.com/review-ep-8 (Thanks in advance!) TOPICS: * 6:55 - About Marco Altini * 9:40 - How to increase confidence in your data for decision making * 12:20 - Confidently estimating for Individuals vs Populations * 14:30 - The difference in confidence between 3 morning HRV readings in a week vs 7 HRV readings in a week * 16:30 - Coefficient of Variation * 18:20 - The pros/cons of measuring HRV over months vs over weeks * 18:55 - Continuous feedback loops: How to make better decisions * 20:20 - How to capture acute changes in Heart Rate Variability * 21:01 - What is cross sectional data? Observational research & establishing causal links * 22:56 - What to do with “Longitudinal data" from multiple points in time * 24:46 - How to take cross sections and longitudinal measurements of HRV * 25:52 - The problem with “causality”. Increasing confidence, using Interventions vs Observations effectively * 27:22 - The fallacy of Heart Rate Variability snapshots and the power of new HRV technology * 29:53 - How bad it can be to take 1-2 data points with HRV readings * 31:22 - What is regression analysis and how do we use it with Heart Rate Variability? * 32:46 - Predicting HRV values for a person based on certain characteristics (age, gender, bodyweight, genetics) * 34:06 - Absolute HRV vs relative HRV changes * 35:36 - Is your HRV score good or bad? * 37:41 - Which variables affect HRV the most? A systematic look at exercise, sleep, alcohol, and other factors. * 41:21 - Why HRV responds differently to the same training by different individuals. * 42:46 - Quick and dirty Heart Rate Variability readings. How wrist-based HRV measurements stack up. * 46:06 - The accuracy of various HRV hardware * 48:46 - The price of admission for measuring HRV. The cost of a good heart rate monitor. * 49:55 - Why focus on RMSSD and Time Domain HRV values instead of Frequency or Non-Linear values? * 52:06 - The challenges of HF/LF and frequency domain HRV measures * 53:06 - HRV during pregnancy - third trimester drops in HRV * 55:06 - where to find Marco Altini (besides in the podcast show notes!) HRV Educational Resources: https://hrvcourse.com/ep-8 Leave a quick review: https://elitehrv.com/review-ep-8 (Thanks in advance!) Guest: Dr. Marco Altini http://twitter.com/marco_alt Host: Jason Moore http://twitter.com/jasonmooreme --

HRV, Ketones, Blood Glucose, and Food Sensitivities w/ Alessandro Ferretti Nov 22, 2016

Alessandro Ferretti joins us to discuss blood glucose, ketones, ketogenic diets, and of course how it all relates to health, performance and Heart Rate Variability. We also cover some useful topics such as how to use HRV for food sensitivity testing, how to establish a personal glucose baseline and when best to measure blood glucose, and ideal ketone thresholds for exercise and training. -- topics listed below HRV Educational Resources: https://hrvcourse.com/ep-7 Leave a quick review: https://elitehrv.com/review-ep-7 (Thanks in advance!) TOPICS: * 24/7 HRV, ketones, glucose monitoring * Food sensitivity testing with HRV and the % changes to look for to identify offending foods * Correlations between blood glucose and HRV * “Normal” vs. healthy blood glucose levels * How to establish a personal glucose baseline * When to measure blood glucose (two key times) * Nutrient timing * Glucocorticoids and the inflammatory response * Substrate efficiency during exercise * GLUT4 * Cortisol resistance * “Pseudo paleo” * Low carb vs. ketogenic diet * What is a ketogenic diet, really? * The dangers of doing ketogenic diet incorrectly * What are ketones? * Becoming fat adapted * Phases of ketogenesis * Ideal ketone thresholds for exercise & training * Ketoacidosis * How the brain uses ketones * Breath vs. blood vs. urine ketones * Type 1 and type 2 diabetes * Acetyl acetate and beta hyrdoxybuterate * Gluten cross-reactivity * Fungal infections in the gut * 24/7 continuous monitoring vs. snapshot morning HRV measurements * Comparing the foot print of various life stressors * The individuality of the sympathetic response * Timing recovery for optimal performance HRV Educational Resources: https://hrvcourse.com/ep-7 Leave a quick review: https://elitehrv.com/review-ep-7 (Thanks in advance!) Guest: Alessandro Ferretti http://AlessandroFerretti.co.uk Host: Jason Moore http://twitter.com/jasonmooreme --

Olympic Training & Elite Endurance w/ Plews and Prof Nov 18, 2016

Training for a world championship or the Olympics? Not many people make it to that level, but Dr. Daniel Plews and Professor Paul Laursen join us to share what it's like to train for world class competitions. -- topics listed below HRV Educational Resources: https://hrvcourse.com/ep-6 Leave a quick review: https://elitehrv.com/review-ep-6 (Thanks in advance!) Guests: Dr. Dan "The Plews" Plews Professor Paul "The Prof" Laursen http://PlewsAndProf.com Host: Jason Moore http://twitter.com/jasonmooreme WE TALK: * The #1 best metric to track with athletes (hint: not HRV) * Olympic village, Rio vs London * Preparing for Kona Ironman World Championships * The 3 important training questions you should be able to answer at all times * How more data is NOT better * Why to measure HRV with athletes * Getting more results with less work * The genetic fallacy * Fit but unhealthy - even at the top * Juggling training and lifestyle * How to be HAPPIER when training at high volumes * Tracking HRV with Olympic Rowers and Top Triathletes * Martin Bucheitt * The “ideal” HRV pattern of training/recovery for endurance sports * When to adjust endurance training off of HRV changes * What is “Parasympathetic Overtraining”? * Aerobic patterns vs higher intensity patterns * When to establish a HRV baseline in an endurance program * TSS Score * Acute to Chronic Training Load Ratio (and what that means for Injury) * Training Peaks * Bannister Fitness-Fatigue Modeling * Common sense, and what to do when life gets in the way * Self monitoring & quantified self * Blood glucose & ketone monitoring * Ketogenic diet's affect on Heart Rate Variability * First Beat Bodyguard * Continuous 24/7 monitoring HRV Educational Resources: https://hrvcourse.com/ep-6 Leave a quick review: https://elitehrv.com/review-ep-6 (Thanks in advance!) Guests: Dr. Dan "The Plews" Plews Professor Paul "The Prof" Laursen http://PlewsAndProf.com Host: Jason Moore http://twitter.com/jasonmooreme --

HRV: Injuries, Plasma Volume & Sports Implementation - Andrew Flatt part 2 Nov 09, 2016

Andrew Flatt goes deep into the research and application of Heart Rate Variability monitoring for athletes and sports teams. Andrew works extensively with elite level athletes and is one of the emerging names in athlete monitoring research. TOPICS: * The pros and cons of a high HRV vs low HRV on competition day * Sympathetic activation for performance * Low CV and low HRV - what does it really mean? * Injury potential and HRV * Hydration, plasma volume and HRV * The 3 step process to effectively implement HRV for sports and training * When NOT to use HRV monitoring * The danger of hype around HRV or any metric * More breakdown of Coefficient of Variation and Weekly Mean HRV Andrew Flatt http://hrvtraining.com https://twitter.com/andrew_flatt Jason Moore http://elitehrv.com http://jasonmoore.me/twitter Leave a quick review: http://EliteHRV.com/review-ep-5 (Thanks in advance!) Learn how to implement HRV more effectively at http://HRVcourse.com/ep-5 --

HRV: Elite vs Recreational Athletes - Andrew Flatt part 1 Nov 02, 2016

Andrew Flatt goes deep into the research and application of HRV monitoring for athletes and sports teams. Andrew works extensively with elite level athletes and is one of the emerging names in athlete monitoring research. TOPICS: * Coefficient of Variation or HRV CV * Predicting fitness improvements weeks in advance * Predicting competition performance * HRV value differences in Elite vs Non-Elite athletes * How coaches and teams should implement Heart Rate Variability monitoring * Training adaptation specificity * Difference in HRV changes from aerobic vs anaerobic * Enhancing recovery with aerobic training * Minimum effective dose of training * Maximum effective dose of training * How to avoid parasympathetic saturation * Which position (seated or supine) to use when measuring HRV * Determining when a stimulus is no longer sufficient for adaptation * The impact of non-training related stressors Andrew Flatt http://hrvtraining.com https://twitter.com/andrew_flatt Jason Moore http://elitehrv.com http://jasonmoore.me/twitter Leave a quick review: http://EliteHRV.com/review-ep-4 (Thanks in advance!) Learn how to implement HRV more effectively at http://HRVcourse.com/ep-4 --

Dr. Eldred Taylor: Functional Medicine - I'm not sick, but I'm not well. Nov 02, 2016

Has your body ever seemed to just glitch or not function correctly for a seemingly unknown reason? You're not exactly debilitated, but sometimes you're just not reaching your optimum potential either? Dr. Eldred breaks down how to quantify when certain aspects of modern life are holding you back or even dragging you down. Dive into which numbers to pay attention to in order to reach your optimum potential. TOPICS: * Misdiagnoses of traditional western medicine * Neurotransmitters and how to prevent their degradation * Bio-identical hormones * Hidden causes of inflammation * Erectile dysfunction * Why Chronic fatigue and Fibromyalgia are misleading * Bio-Impedance analysis * Cell aging * Nitric oxide testing * and of course Heart Rate Variability Dr. Eldred Taylor http://www.afmassociation.com/speakers/ https://twitter.com/eldredtaylor Jason Moore http://elitehrv.com http://jasonmoore.me/twitter Leave a quick review: http://EliteHRV.com/review-ep-3 (Thanks in advance!) Learn how to implement HRV more effectively at http://HRVcourse.com/ep-3 --

Dr. Mike Nelson: HRV & Tools for Online Coaching Nov 02, 2016

Implementing HRV or other biomarkers with your coach/client? Mike Nelson breaks down how to be more effective in both online and in-person coaching when it comes to using data and self-quantifying metrics like Heart Rate Variability. Mike's PhD focused on both HRV and Metabolic Flexibility, and he's known for his successful online coaching of remote clients ranging from elite bodybuilding and powerlifting to general health and weight loss. TOPICS: * Coaching online clients with HRV * Blood testing, omega 3s * Push device, force/velocity measures during exercise * Pros/cons of 24/7 wearables & sleep trackers * How to save time while getting good data * Identifying different metrics to use with different clients * Why it takes time for clients to understand the value of HRV * The affect of self quantification on self awareness * Certain patterns in HRV that people don’t understand * Patterns of under training * What to do for clients that only work out once or twice a week * The fallacy of self diagnosis * The power of accountability * Why online coaching makes it easier to over train * How HRV can measure the “cost" of performance * What affects HRV more, nutrition, training or sleep? * Local soreness vs systemic stress Mike T. Nelson, BA, MS, PhD http://miketnelson.com/ http://twitter.com/MikeTNelson Jason Moore http://elitehrv.com http://jasonmoore.me/twitter Leave a quick review: http://EliteHRV.com/review-ep-2 (Thanks in advance!) Learn how to implement HRV more effectively: http://HRVcourse.com/ep-2 --

Clinical Rehabilitation & HRV - with Greg Elliott Nov 02, 2016

Is there a relationship between functional movement, mental health and systemic performance? Clinical Exercise Physiologist, Kinesiologist, and Osteopath in training, Greg Elliott shares his experience in hunting for, quantifying, and then optimizing the markers that increase his patients health and performance, reduce their pain, and restore optimal function. TOPICS: * The clinical application of Heart Rate Variability * How HRV evolve from fitness to health * Predicting sickness * Integrating HRV into a holistic health practice * The HRV checklist - what areas you can target to improve HRV and health * HRV client consultations - the importance of the emotional and personal * HRV pain & motor learning * HRV predicting patient recovery time * How mindset impacted a spinal injury recovery and HRV * HRV as an emotional map for anxiety or depression * Performance makes health sexier * Multiple Sclerosis cooling suits Greg Elliott, MS, CEP http://gtechhealthandperformance.com http://twitter.com/_gregelliott Jason Moore http://elitehrv.com http://jasonmoore.me/twitter Leave a quick review: http://EliteHRV.com/review-ep-1 (Thanks in advance!) Learn how to implement HRV more effectively: http://HRVcourse.com/ep-1 --

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