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
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.
00:30 - Intro to Josh
08:10 - Josh's health issues and concerns that led him to the biohacking sphere
17:55 - Cold packs, tin foil windows; a look into Josh's biohacking experiments
23:15 - Low hanging fruit - for someone looking to get into this stuff, what's the easiest way?
31:40 - Josh's Pillars of Health and building one upon another
43:40 - Cliffs notes for the remaining Pillars, starting with optimizing sleep and recovery
49:15 - Rest days - how much rest?
53:45 - Primal movement vs. advanced movements
59:30 - Wrapping up: health, technology, and analysis paralysis
1:08:45 - Where to find Josh
Clues to Long Covid Found in POTS with Dr. Diana Driscoll
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.
01:00 - Intro
03:00 - How Diana's background and specialties has placed her to help folks suffering from POTS and "invisible illnesses"
07:50 - POTS symptoms and Diana's personal journey
13:00 - "How Life Is" - you don't have to automatically accept your symptoms are chronic
20:00 - Covid and POTS: what Dr. Driscoll has been seeing in her clinic
25:00 - Making sure your basics are covered before going to specialists can be a good starting point
28:00 - Some different ways POTS can present and things to first rule out
36:50 - Diana's recent experience seeing patients with long Covid
40:15 - A solution Diana is exploring to help POTS patients and long Covid patients
43:00 - Sidebar: high intracranial pressure vs. low
44:55 - Diana's experience with anxiety and antidepressants
51:00 - Why Diana's approach has to be as least invasive as possible
01:02:00 - Closing thoughts
01:04:00 - Diana's current projects
Breathing Habits of High Performers with Patrick McKeown
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.
01:30 - Intro to Patrick
03:50 - Chronic over-breathing and breathing pattern disorders are extremely prevalent for people with anxiety or asthma.
06:00 What is dysfunctional breathing? And, how to screen for breathing pattern disorders.
09:00 - Stress, HRV and Breathing
12:50 - 3 Mistakes made when breathing
13:15 How nasal breathing differs from mouth breathing and why mouth breathing evolved.
16:00 The problem with mouth breathing
16:50 Why breathing is essential for high performers: focus, concentration and attention span
17:40 Why taking a full deep breath can be a big mistake.
19:00 - Air hunger stimulates the vagus nerve
22:40 - During sleep, what can we do to improve our breathing?
27:20 - LSD
39:00 - The founding father of sleep medicine
44:00 - The basics often get overlooked
51:00 - Tongue in the roof of the mouth
53:30 - Patrick's books and what they address
1:05:00 - Where to find Patrick's work
Train Yourself to Use Oxygen More Effectively with Dr. Jay Wiles
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.
00:45 - Intro to Dr. Jay
03:55 - What have been some of the most effective interventions for improving HRV?
07:55 - Unpacking the biochemistry of breathing and Patrick McKeown's "the Oxygen Advantage"
11:00 - Optimize your nervous system by creating a state of "Air Hunger": becoming less sensitive to the effects of CO2 through lite breathing
15:20 - How quickly should people expect to feel progress after they start practicing lite breathing?
22:05 - Who do you recommend this practice for?
25:25 - How does this protocol fit in with HRV biofeedback?
36:30 - Basics before Biohacking
39:20 - What are some other interventions you use? Basics and/or Biohacks
50:25 - Where to find Jay and what he's doing
Full transcript at https://elitehrv.com/train-yourself-to-use-oxygen-effectively]0[
Creating Sustainable Change using a Minimal Viable Threshold Mindset
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.
01:00 - Dean's story and what prompted him to make changes
05:03 - The evolution of Dean's journey
07:55 - Minimum Viable Threshold
18:08 - How mindset changes lead to behavior changes and how these concepts travel from domain to domain
22:10 - The Mindset Miracle: Mindset, Behaviors, Outcomes
36:15 - Using HRV to measure and manage change
42:55 - Where to find Dean
Full transcript at: https://elitehrv.com/creating-sustainable-change
How to Shift Out of Survival Mode into Growth
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.
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
Jason, host of the Elite HRV podcast, highlights all aspects of health, wellness and more in this can’t miss podcast! The host and expert guests offer insightful advice and information that is helpful to anyone that listens!
Learning a lot—thanks!
So appreciate the team for creating this resource! Learning a lot already!
I am very much into HRV, but the episodes usually have nothing to do with HRV. Host is boring and a poor interviewer.