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

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

Back To Basics: Avoid Analysis Paralysis in Your Health Journey with Josh Holland

LEARN about HRV

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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LEARN: HRVcourse.com

Clinical Rehabilitation & HRV - with Greg Elliott

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

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Dr. Mike Nelson: HRV & Tools for Online Coaching

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

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

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

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HRV: Elite vs Recreational Athletes - Andrew Flatt part 1

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

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

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

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The Data Science Behind HRV w/Dr. Marco Altini

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

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Brain Hypertrophy & Neurological Maladaptation - with Jonathan Moore

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

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Mobility, Durability and Breathing with Sarah Jamieson - Part 1

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

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Biofeedback: High & Low Tech with Sarah Jamieson - Part 2

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

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Overfat and Underfat: New Terms and Definitions Long Overdue with Phil Maffetone and Paul Laursen

Uncommon methods for maximizing health and performance with an emphasis on real-world implementation of Heart Rate Variability and other biomarkers. 

From biohacking to quantified self, world class doctors, coaches and athletes cover the latest research (from the lab and field), and the methods and "tricks" that get the best results. 

Right out of the gate you can expect the President of the American Functional Medicine Association, leading HRV researchers, elite and Olympic-level sport scientists, metabolism hackers, data scientists, rehabilitation specialists, and more. 

Follow the show on Twitter: @elitehrv

Back To Basics: Avoid Analysis Paralysis in Your Health Journey with Josh Holland

The Elite HRV Podcast

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