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

The Health and Recovery Benefits of Blood Flow Restriction Training

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

How to Shift out of Survival Mode into Growth

LEARN about HRV

How to Shift Out of Survival Mode into Growth

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

Creating Sustainable Change using a Minimal Viable Threshold Mindset

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[

Train Yourself to Use Oxygen More Effectively

Train Yourself to Use Oxygen More Effectively with Dr. Jay Wiles

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

Breathing Habits of High Performers with Patrick McKeown

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

Clues to Long Covid Found in POTS

Clues to Long Covid Found in POTS with Dr. Diana Driscoll

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

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

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

--

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

--

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

--

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

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

--

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

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

--

The Data Science Behind HRV w/Dr. Marco Altini

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

--

Mental Health, HRV & Antidepressants with Dan Quintana

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

--

Data for Athletes and Sport Science

Get CorSense HRV

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, &amp; 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

--

The Power of Intentional Breathing and Impact on HRV

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

--

Optimizing Brain Performance for Cognitive Athletes

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

--

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

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

--

Sleep Is a Skill with Mollie McGlocklin

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

--

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

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

--

Boosting Viral Immunity with Dr. Patrick Hanaway

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!)

Practicing Self-Regulation and Developing Neural Efficiency w/ Dr. Richard Hart

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

HRV Biofeedback: Conquer Stress and Achieve Success with Dr. Leah Lagos

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

10 Weeks of Resonance Breathing with Dr. Leah Lagos

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.

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

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

The Science of Longevity with Dr. Joon Yun

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&amp;t=3s

862 Days of HRV with Robyn Everingham

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

The Power of the Pelvis with Dr. Susie Gronksi

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*.

Enhancing HRV Biofeedback with Mindfulness Training with Dr. Inna Khazan

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

Tyron Groenewald  And HRV-   A Weight Loss Journey

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

Cannabis, Spermidine and Optimizing Health, Immunity, and Longevity with Don Moxley

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

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