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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

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

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

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

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*.

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

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&t=3s

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

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.

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

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

With topics from spirituality to physics, Dr. Ted Achacoso joins Elite HRV in discussions on the Ego, Health Optimization Medicine, and "reducing suffering." Show Notes - 1:00 - Welcome, Dr. Ted! - 3:45 - Dr. Ted's mission - 10:55 - How Dr. Ted refers to the Ego and what purpose it serves - 18:30 - We are a complex adaptive system. There is no one size fits all prescription - 25:15 - Mitochondria - why are they important? - 28:00 - Where do microbiota come in? - 30:50 - Food sensitivity test and inflammation - 33:00 - Epigenetics: examples of what they affect - 42:50 - What's your framework for biohacking? - 58:10 - Holobiont - 1:02:00 - Survival level vs. optimal level - 1:05:40 - Trying to boost performance without optimizing - 1:12:00 - Sleep anchoring technique - 1:16:00 - Trying to be present and give quality of attention to the task at hand - 1:17:30 - One-cent tools - 1:28:20 - Levels of supplements - 1:48:00 - The 4 Attachments - 1:54:50 - Reduce suffering by beginning with yourself - 2:05:00 - Final thoughts - 2:13:30 - Where to find Dr. Ted Guest Bio Dr. Ted Achacoso is the founding pioneer of the clinical practice of Health Optimization Medicine (HOMe), which is the detection and correction of imbalances at the level of the metabolome. His representative body of work includes a book containing the first ever neural circuitry database (“connectome”) for an organism, journal articles, US patents, software, grants, and recorded interviews, webcasts, and speaking engagements in the areas of: - Artificial ethology, computational neuroethology (terms he coined), biomathematical modeling of nervous systems, and computability of consciousness, - Medical informatics, medical decision-making, connectionist systems (neural networks, now called deep learning), and expert systems, - Computer-assisted imaging, edge detection algorithms, and telehealth, - Virtual group dynamics, communication, and collaboration methods (He created the first wireless groupware), - Parallel, cluster, cloud, and distributed emergent computing, - Predictive complex adaptive system modeling of financial time series, and - Health optimization medicine including metabolomics, epigenetics, bioenergetics, gut microbiota, exposomics, chronobiology, and evolutionary medicine. Guest: Dr. Ted Achacoso https://troscriptions.com Host: Jason Moore elitehrv.com The CorSense HRV finger monitor: elitehrv.com/corsense Leave a quick review for the podcast: elitehrv.com/review-ep-46

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!)

**Dr. Phil Maffetone** Clinician, Coach, Innovator | Founder of MAF Fitness and the MAF method **Professor Paul Laursen** Exercise Physiologist and Sports Scientist, Coach, Professor, Ironman Triathlete | Co-founder of “Plews and Prof” --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-44 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-44 TOPICS: - 0:0:25 - Intro to episode, Paul, and Phil - 0:3:10 - Why are we calling it the Perfect Storm? - 0:6:35 - What does overfat have to do with Covid-19? - 0:13:30 - Specifically, why are we more at risk when we're overweight? - 0:21:55 - What percentage of the population is at risk in this way? - 0:25:00 - Defining overfat and underfat - 0:29:40 - Why measure at the waist? Why does that ratio matter? - 0:33:50 - Why it won't help us to stress about our current situation and why we should instead focus on our long term health - 0:39:50 - Inflammation and its role in the overfat-lowered immunity issue - 0:50:35 - Can you improve your metabolic/overfat situation right now? - 0:55:05 - Conclusion - 1:00:40 - Coupon for a free pass to Phil's course Guest: Dr. Phil Maffetone https://philmaffetone.com/ Professor Paul Laursen https://www.plewsandprof.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-44 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-44 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

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 --