Endurance Athlete

Elite HRV

Fitness

health

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

LEARN: HRVcourse.com

HRV: Elite vs Recreational Athletes - Andrew Flatt part 1

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

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LEARN about HRV

Olympic Training & Elite Endurance w/ Plews and Prof

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

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

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!)

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Wired to Eat: Neuroregulation of Appetite with Robb Wolf

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