The Elite HRV Podcast: Heart Rate Variability, Biohacking Health & Performance, Quantified Self Jason Moore: Systems Designer, Tinkerer, Health and Performance Consultant

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

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

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

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[

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

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