Hanu HRV

Dr. Ben Rein, a Stanford University neuroscientist and social media phenom, joins the Hanu Health podcast to discuss the intersection between neuroscience and mental health.

In this episode, you'll learn:

-The funny coincidence of names as it relates to professions....00:00

-How Dr. Ben manages stress as a neuroscientist with a busy schedule....05:15

-Why cramming and "all-nighters" lead to less productivity....08:32

-Dr. Ben's go-to and science-backed stress mitigation techniques....13:07

-Why Dr. Ben started posting on social media and how he uses it to advance the field of neuroscience...20:02

-Dr. Ben's take on misinformation as it relates to science in social media...28:45

-What is empathy?....44:45

-Is there a way to increase empathy?...50:45

-What is Dr. Ben most excited about in the advancement of neuroscience?....1:07:25

-And much more!

Resources mentioned:

Dr. Ben's Website

Dr. Ben's Tik Tok

Dr. Ben's Instagram

In this week's episode, we have an enlightening chat with psychologist Dr. Carissa Gustafson about using acceptance and commitment therapy (ACT) to get a handle on anxiety. Dr. Gustafson provides valuable insights on how a sense of lacking control can drive anxiety. She explains how ACT helps you accept what you can and can't control, and take action focused on the present moment.

We also dive into powerful ACT concepts like mindfulness, cognitive defusion, and connecting behaviors to your core values. Dr. Gustafson emphasizes embracing all your experiences with compassion as opposed to avoiding difficult emotions. She shares extremely practical techniques to become more flexible and committed to the meaningful life you want. Get ready to learn research-backed tools to develop self-awareness, acceptance, and take value-aligned action when anxiety strikes!

Some amazing highlights from our chat:

2:30 - Dr. Gustafson explains how anxiety arises from wanting control to feel safe. She emphasizes accepting what you can and can't control.

7:55 - How mindfulness helps relate to thoughts and feelings with open awareness rather than avoidance.

13:40 - Dr. Gustafson talks about using cognitive defusion to become unstuck from anxious thoughts. She suggests thanking your mind for trying to protect you.

21:15 - Dr. Jay asks about linking behaviors to values to enhance motivation for change. Dr. Gustafson agrees this is key.

31:20 - Dr. Gustafson stresses embracing all experiences, even difficult emotions, with self-compassion rather than judgment.

Buy Dr. Carissa's book Reclaim Your Life: Acceptance and Commitment Therapy in 7 Weeks on her website or Amazon.

In this podcast, I challenge the misconception that health professionals are immune to their own struggles. As a psychologist and co-founder of Hanu, I share my experiences with emotional stress and anxiety to show that anyone can face these challenges. It's time to prioritize mental health as a crucial foundation of our wellness plans.

During the podcast, I discuss the power of mindfulness and being present in the moment. Breathing exercises are essential for embracing our emotional experiences. Additionally, I share my fitness routine, which includes Zone 2 and Zone 5 training for cardiorespiratory fitness. Join me on this journey to prioritize our mental health and embrace well-being through mindfulness, exercise, and other important aspects.

0:00:00

"Exploring Mental Health Struggles as a Mental Health Practitioner"

0:03:08

"The Importance of Mental and Emotional Health: My Personal Struggles and What I'm Doing About It"

0:05:30

Exploring Mental Health: My Journey of Self-Awareness and Self-Regulation

0:10:50

Exploring the Emotional Rollercoaster of Stress and Anxiety

0:13:09

Exploring My Journey to Mental Health Wellness

0:14:47

Exploring the Benefits of Mental Health Therapy Modalities

0:16:54

Heading: Exploring the Pros and Cons of Cognitive Behavioral Therapy (CBT)

0:19:30

Exploring Values-Driven Living: A Conversation on Emotional Awareness and Acceptance

0:22:01

Exploring Mindfulness and Diffusion Techniques for Anxiety Management

0:23:51

Exploring Mental and Emotional Health Through ACT and Exercise

0:25:48

Training for Improved Cardiovascular Fitness: A Discussion on Zone Two, Zone Five, and Vo2 Max Interval Training

0:28:29

Heading: The Benefits of Exercise and Nutrition for Mental and Physical Health

0:30:12

The Benefits of Optimizing Sleep and Autonomic Nervous System Regulation Through Diet, Exercise, and Mindfulness Practices

0:39:37

Exploring Emotional Wellness: A Discussion on Meditation, Hanu, and Walking as Tools for Self-Care

0:41:24

Exploring the Power of Accountability and Relationships for Mental Health

0:46:23

"The Benefits of Emotional Mental Health: A Conversation with Hanu Health"

We are back and we are back with an offering unlike anything we have every provided at Hanu! After many requests, Dr. Wiles is back in action in his role as a consultant and a coach! Tun in to learn all of the benefits of having Dr. Wiles as your coach, including how he can develop a tailored and personalized roadmap for enhancing your mental wellness, all powered by science and evidenced-based practices!

Your mental health is important. It is time to partner with someone and Hanu wants to partner with you. Stop letting mental health problems like stress, anxiety, and depression lead you down a path of destruction.

In this episode, you'll learn:

-New offerings at Hanu, including the Hanu Certified Coaching Program; use code HCC500 for $500 off

-Updates to the Hanu Stress Resiliency Score Algorithm

-Introduction to the Hanu Consulting Platform

-Who is Hanu Consulting for?

-What are Dr. Jay's prior experiences and success stories?

-How does the Hanu Consulting process work?

-What is the goal of Hanu coaching?

-How to get signed up at www.hanuhealth.com/consulting (limited spots)

The one thing that I've really wanted out of my podcast, but also just in general, is a lot more powerful female voices in the fields of health and wellness, performance, and biohacking. So when I had the opportunity to participate in a roundtable podcast, I immediately knew three incredible women who would make for a really good, well-rounded discussion.

Mental health, wellbeing and stress impacts both males and females. But in the health and wellness community, a lot of the time the strategies and therapeutics are more pointed towards males. So for me, this episode scratches my own itch because conversations like these are such an underserved thing in our community.

Let's meet our esteemed guests on today's Roundtable Podcast.

Renee Belz and Lauren Sambataro - The Biohacker Babes PodcastMollie McGlocklin - Sleep Is a Skill Podcast

In this episode, you'll learn:

-How Mollie structures her sleep architecture...02:31

-Consistency vs Accuracy of sleep trackers...05:42

-How Dr. Jay digests his sleep data...07:21

-What trackers DO measure well...08:24

-Renee’s advice if you’re not a crazy Biohacker!...10:36

-Dr. Jay’s data routine...13:15

-Renee’s advice & experience with REM...18:27

-Can we shift our REM stages in the night?...23:01

-Empower Sleep Ring for Sleep Apnea...26:03

-Lauren’s ‘home sleep study’ & Alarm clock hack...30:02

-Sleep Coaching with Whoop...33:37

-Why we need consistent sleep/wake times...34:25

-What Dr. Jay does to get back on track...40:01

-Mollie’s sleep anxiety & “Do Nothing Method”...43:43

-Renee’s biggest sleep struggle...46:22

-Lauren’s preference with week to weekend sleep...47:48

-Mollie’s “Circadian-crafted Day” and “Summer Hours”...49:20

-Dr. Jay’s non-negotiable...51:25

-Mollie’s personal sleep challenges & hacks...52:50

-STUDY about Sheets...57:02

-Renee’s travel sleep hacks...58:31

Jay Wiles and Patrick McKeown join forces once again to discuss the importance of self-awareness on stress relief and much more, including answering some listener questions!

In this episode, you'll learn:

-Discussion on stoic philosophy, Marcus Aurelius, etc...03:12

-Resilience related to cognition and physiology...09:14

-Lifelong learning, embracing new ways of viewing the world and one's craft...17:16

-Tips on managing HRV and doing breath work while traveling...23:15

-Entertaining worst-case scenarios only extends our pain and suffering...36:13

-Listener Question #1: Natural pace vs. regimentation when it comes to breathwork...38:12

-Listener Question #2: Alternate nostril breathing pros and cons...50:25

-Listener Question #3: Is meditation or breathwork a better starting point for improving mental health?...1:10:40

-And much more!

Resources mentioned:

The Obstacle Is the Way by Ryan Holiday

Think Again by Adam Grant

Breathe Right protocol

The very act of recording this podcast was...interesting. Four separate attempts, and an entire hour consumed before I could get the product I wanted to share with you.

Frustrating as it was due to factors I won't get into here, I realized it's very much like the process of developing our Hanu wearable, (which you can buy at a massive 40% discount when you use discount code POD40 at checkout.)

In this episode, I share the essential product development factors that the Hanu team and I have taken from Day 1. Bottom line is if your life isn't improved by using the product, all the data in the world won't do you a lick of good.

I'll just leave it at that. Enjoy this short "walk and talk" episode!

In this episode, you'll learn:

-The roadmap of developing an advanced tech product like the Hanu wearable...05:55

-Hanu is not an HRV company; HRV is the mechanism by which we measure the efficacy of the product...08:05

-Direction is the most valuable component of the Hanu mission (how to get from Point A to Point B)...11:30

-Data vs. outcomes in measuring the efficacy of the product, not to mention the quality of your life...13:20

-Changing psychology before changing physiology...16:40

-And more!

Resources mentioned:

Go to hanuhealth.com and use discount code POD40 for a fat 40% discount off the retail price. This offer is literally days away from being taken off the table, so if you're going to buy it, now's the time!

Why is real change so dang difficult? In this episode, Dr. Jay reveals a few personal struggles he's dealt with in his own life, and shares the stages of change, as well as practicable tips on enacting real and lasting change in your own behavior.

In this episode, you'll learn:

-How a psychologist found his true calling in the realm of fitness and behavior change...06:30

-Dr. Jay visits the confession booth regarding his behavior and lifestyle from childhood to the present...12:20

-Why real and permanent change is so difficult...21:03

-The stages of change...27:25

-Commentary on "SMART" goals...34:45

-Cultivating a mindset of eschewing inaction...39:32

-Steps to transitioning from a fixed mindset to a growth mindset...47:21

-Education without action is meaningless...1:01:17

Resources mentioned:

-Atomic Habits by James Clear

-The Hanu wearable. Use code POD40 to receive the wearable and one year of membership for 40% off the retail price of $299!

This episode is near and dear to my heart, for it fulfills a long-seated desire I've had when I got into the podcasting game years and years ago.

The one thing that I've really wanted out of my podcast, but also just in general, is a lot more powerful female voices in the fields of health and wellness, performance, and biohacking. So when I had the opportunity to participate in a roundtable podcast, I immediately knew three incredible women who would make for a really good, well-rounded discussion.

Mental health, wellbeing and stress impacts both males and females. But in the health and wellness community, a lot of the time the strategies and therapeutics are more pointed towards males. So for me, this episode scratches my own itch because conversations like these are such an underserved thing in our community.

Let's meet our esteemed guests on today's Roundtable Podcast - the first of what we hope will be many such podcasts in the future!

Renee Belz and Lauren Sambataro - The Biohacker Babes PodcastMollie McGlocklin - Sleep Is a Skill Podcast

In this episode, you'll learn:

Resources mentioned:

Levels Health

Hanu Health

The Biohacker Babes Podcast

Sleep Is a Skill Podcast

Ben Greenfield Life Podcast

Viome

Dr. Satchin Panda

Dr. Thomas DeLauer

Patrick McKeown

Myotape

Otter.ai transcription software

Welcome back to another episode of the Hano health podcast. I got another special one for you, and I don't mean to bombard you with all things, Ben Greenfield, but this is two weeks in a row that we wanted to release some content from Ben Greenfield.

Now it's not actually an interview with Ben Greenfield. It's actually me on Ben Greenfield's podcast. So if you're a follower of Ben Greenfield, you might have heard this one, but if not, you'll get the special opportunity to hear me being interviewed by Ben Greenfield on his podcast about all things HRV and Hanu.

Now this was a really special occasion for me as a podcaster, as a friend of Ben's. And the reason it was so special is because obviously we wanted to show Ben and his audience the world of Hanu. But one thing that I loved about this podcast that you will find really interesting is because Ben from the very beginning of the podcast has the Hanu strap on, he's got his app open and we walk through a lot of the features within the application. So he asked me questions on what he's seeing, why his data is doing what it's doing, etc. And I was able to provide an in-depth explanation of what's going with the app and device in real time.

We walk through many of the different features, like the resonance frequency assessment that you get to do making sure that you're tracking things like bolt score, doing all of these beautiful practices.

We talk about this idea of snapshot, which is like a testing feature morning readiness reading feature. All of the goodies are in there. So Ben and I unpack it all in this podcast so that I hope that you really enjoy this one because it was a blast for me to do and to be able to share with Ben's audience.

And I'm very grateful that Ben said to go ahead and share it with the Hanu audience as well. So if you've already listened to the podcast, yes, it's the one that I did withBen recently. But if you haven't listened to it, here's your opportunity to do it and to support Hanu while you do it by listening on our podcast, couple other ways that you can help support the podcast.

Then you can write to us: podcast@hanuhealth.com and we will send you a Hanu Health goody pack full of amazing Hanu and oxygen advantage gear. I hope that you really enjoy this podcast episode that I did with the one and only Ben Greenfield on his podcast. He's wearing this thing, telling you about what he sees and you will be able to experience this yourself soon.

In this episode, you'll learn:

-What does “Hanu” mean?…03:50

-Jay's personal journey to becoming an expert in HRV…05:15

-How is the Hanu wearable different from other devices that track HRV?…11:46

-What causes HRV to vary from day to day, even if stress levels don't appear to vary…21:30

-The heart rate strap, and what the Hanu wearable might look like in the future…26:10

-About the Resonance Frequency Assessment…33:23

-Resonance breathing and box breathing contrasted…41:45

-What is a BOLT score and why is it important…46:30

-When a high HRV is not necessarily a good thing…52:50

-Rapid-fire questions on HRV…58:36

-And much more…

Resources mentioned:

– Dr. Jay T. Wiles:

– Podcasts:

– Books:

– Other Resources:

(These show notes were graciously allowed for our use by the good folks at the Ben Greenfield Life podcast.)

This is a podcast that I recorded about two years ago for Ben Greenfield. It's a solosode that I did for him all on HRV.

Now this podcast is so incredibly dense and long. We're talking about a deep dive into all things, HRV. We're going to talk about all the different metrics of HRV. We're going to get into depth in terms of psychophysiology, what produces HRV.

There are a couple caveats before we jump into this podcast. There are some things that I've changed my mind on. I recorded this two years ago, and guess what? The science changes and let me explain the two things. Number one is I provide an entire section on normative ranges. I'm actually going to give you permission to skip it. The reason is because I am coming more and more to the conclusion that those normative range bases that I presented are just there as a novelty. They're just there as something that if you're curious, you've got it. Remember we're supposed to only self compare as opposed to normatively compare, but I spend a really long time talking about these normative comparisons and providing frameworks for those based on age among other things.

You can listen to it, but feel free to skip it. If you already know that it's basically pointless to compare yourself normatively, but if you're interested in where you fall by all means like, go for it.

The second thing is that I utilize the term autonomic balance or HRV balance a lot in this podcast. The science has already has also concluded that terminology probably isn't the best terminology. On one hand, you can say yes, there is a level of autonomic balance that happens. But on the other hand, that's way more of an oversimplification of what actually happens.

What I want you to framework this in, when you hear it on the podcast, is that we should think about our nervous system and HRV in terms of double footed driving. Whereas we don't want just have a foot on the gas pedal, which is the sympathetic nervous system, and then we slam on the brakes. We can actually drive with both feet and modulate those. And the point is not to engage in balance. I always come back to the whole point of HRV biofeedback and training is to train autonomic control.

You can tell your sympathetic nervous system what you want to do with it at any given time, as well as your parasympathetic nervous system that comes from training. That's why we created Hanu. It's why you have this system, hopefully in your hands, or you're using it right now is because it is intended to train autonomic control.

So those are the two key points that I wanted to mention. Again, I'm excited to be able to bring you this really deep dive. And I have another podcast coming from the Ben Greenfield podcast that's all about, Hanu. Not just a deep dive in HRV, but Ben actually asks me all about Hanu, the company and mission. So be on the lookout for that one coming very soon.

Last thing before we jump in, just to remind you, if you have already pre-ordered, it's time for you to complete that order. So look out for that email so you can complete it and we can send it to you in August. And also too, if you want to be a pre-order customer and get your device in August, use coupon code POD40. That will take the price from $299 down to a $180. And then after that, it only costs you $12 per month.

In this episode, you'll hear:

-Jay's background and a brief overview of “biofeedback”…7:16

-Research on the use of HRV as a metric and HRV Biofeedback…11:43

-Overview of Psychophysiology…18:46

-What Is Heart Rate Variability…39:55

-Metrics of Heart Rate Variability…49:19

-HRV Norms…1:12:00

-HRV Training/Regulation…1:23:45

-HRV Hacks…1:42:00

–Stephen Porges' Polyvagal Theory…1:51:09

-And much more…

Resources mentioned in this episode:

In today's episode, Dr. Jay gives an in-depth analysis of a scholarly article recently published discussing the effects of chronic stress on longevity as well as genetic structure.

Also, since we've received so many questions about how the Hanu device actually works, Jay gives a detailed breakdown of his daily routine with the device.

Remember, you can still pre-order the Hanu wearable at the special 40% discount - but this will go away sooner than you know, so tarry at your own risk!

Click here to learn more about and pre-order the device.

In this episode, you'll learn:

-An update on the release of the Hanu Health heart-rate measurement device...02:00

-Chronic stress deleteriously affects gene expression...08:15

-Enhance emotional resilience and self-control...24:00

-How Dr. Jay uses the Hanu device on a daily basis...30:00

-Priming the nervous system to best digest food...52:23

-And much more...

Resources mentioned:

-Hanu Health device pre-order: Get 40% off the Hanu device when you use code "POD40"

-Psychological and biological resilience modulates the effects of stress on epigenetic aging

The Hanu Health wearable is now live for our alpha testers! Today's Q&A episode is dedicated to answering our tester's questions about Hanu, the system, and what we have planned to better your lifestyle!

In this episode, you'll learn:

-What is the purpose and features of the Hanu wearable?...04:10

-Why does my HRV go down while doing box breathing exercises?...17:42

-Why does my HRV fluctuate throughout the day?...33:22

-What will signify a push-alert and a "life notification" on the Hanu wearable device?...47:22

-And much more!

Resources mentioned:

The Hanu wearable is now available for our Alpha testers! Head on over to hanuhealth.com to claim yours as soon as it's available at the next phase of distribution. Use coupon code POD40 to get 40% off your device! (Available for a limited time.)

Jay Wiles and Patrick McKeown join forces once again to discuss the importance of self-awareness on stress relief and much more, including answering some listener questions!

In this episode, you'll learn:

-Why competition for our time adds hidden stress to our lives...02:30

-The biggest factors that affect HRV...05:56

-Why neglect of physiology may be affecting your leadership abilities deleteriously...12:58

-How breathing relates to recovery from trauma...26:01

Listener Q&A

-Thoughts on The Physiological Sigh...34:00

-Can a person with cystic fibrosis or other lung issues perform the same breath exercises for managing stress levels?...52:18

-Tips on breathwork to deal with focus and attention deficit issues...1:02:34

What are you waiting for? Join the Hanu Health wait list today to be kept in the loop about our upcoming product launches. We think you'll agree it will be worth the wait!

Join here.

Tim Caron is co-founder of Allegiate Gym, vreator of the pH Podcast, and author of Strength Deficit: Leveraging Ratios Between Eccentric and Concentric Strength. He has Masters Degrees in Strength and Conditioning from Springfield College and Cal U of Pennsylvania, along with two bachelors degrees in Mathematics and Movement Science from Westfield State University.

His professional career includes Head Strength and Conditioning Coach at Army West Point, Associate Strength and Conditioning Coach at University of Southern California, Assistant Strength and Conditioning Coach at Georgia Tech, and Assistant Strength and Conditioning Coach at Springfield College.

In this episode, you'll learn:

-How Tim took care of himself in mind and body while writing his book...01:55

-What Tim means when he uses the term "Strength Deficit"...12:22

-The best way to identify strength deficits...22:42

-Data biometrics to measure: HRV, resting heart rate, etc...40:25

-How this info translates to the general population, or is this just for high performers?...52:43

-Prioritize sleep for optimal recovery...57:48

-And much more...

Resources mentioned:

phpodcast.com

allegiategym.com

Guest's social handles:

Instagram:

@coachtimcaron 

@performancehealthpodcast

Lauren and Renee grew up in a health-driven family that prioritized the fundamentals of wellness and self-care (don’t worry, there was lots of mac n’ cheese and peanut butter and jelly sandwiches!). Their father, Gene Sambataro, The Original Biohacker and pioneer of Holistic Dentistry, taught them the importance of individualization and experimentation from a very young age.

Coming together as health entrepreneurs, Renee a Certified Nutritional Consultant and Holistic Lifestyle Coach with a Master’s degree in Nutrition, and Lauren, a Broadway performer, Corrective Exercise specialist and Functional Health Coach, feel a strong passion and drive to not only share each of their journeys towards wellness, but their strategy and motivation to discover our unique bodies through the world of biohacking.

Their podcast, the Biohacker Babes, aims to create insight into the body’s natural healing abilities, strengthen your intuition, and empower you with techniques and modalities to optimize your health and wellness.

In this episode, you'll learn:

-How Lauren and Renee got interested in health and fitness, and biohacking...04:45

-Expanding conventional thinking regarding biohacking...10:20

-How Lauren and Renee define biohacking...13:55

-Nutritional input for women in all stages of life...20:15

-Fasting tips for women...27:00

-The myth of "accidental muscle"...37:33

-The gals discuss their exercise regimens...40:35

-Dad's "biohacking lab"...47:12

-Benefits of Zone 2 training...51:11

-Sleep hacks...56:04

-How to track sleep...1:02:33

-How the biohacker babes deal with stress...1:07:10

Resources mentioned:

Lauren and Renee's website

Oura Ring

Kion Sleep

Othership app

Guest's Instagram handles:

@Biohacker_Babes

@Lauren_Sambataro

@ReneeBelz

Jay Wiles and Patrick McKeown join forces once again to discuss the importance of self-awareness on stress relief and much more, including answering some listener questions!

In this episode, you'll learn:

-Focusing on the response to, not eliminating, stress...05:04

-Self-awareness defined...14:14

-Question #1: Daniel asks: Is it normal to have increased anxiety when performing breathwork for anxiety and panicking? What do I do to combat that?...21:25

-Question #2: Angie asks: I've heard Patrick talk about a shift in the oxyhemoglobin disassociation curve. What is it and how do we use it?...41:18

-Question #3: Tim asks: I am training for a triathlon and find breathing while swimming quite difficult. I have tried breathing only through my nose but it seems almost impossible. Have you ever seen or heard of any nasal swimmers? Also, will helping my CO2 tolerance help me with the swim portion?...55:02

-And much more...

Resources mentioned:

Hanu Health

HAELO, the only pulsed electromagnetic field therapy (PEMF) device that is designed to mimic Earth’s symphony of frequencies. PEMF is a safe technology that emits sound frequencies to replenish cellular health. No matter what challenges you’re ready to tackle, HAELO will enhance your life and help you succeed.

In this episode, you'll learn:

-What is PEMF?...02:30

-How PEMF works at a physiological level...10:00

-Studies on the depolarization of cells with PEMF...15:30

-PEMF and grounding with the earth contrasted...18:45

-Playing the long game using a PEMF centric device...29:07

-Brass tacks functional uses of the HAELO device...34:30

-How athletes use PEMF...44:20

-How HAELO is different from other PEMF devices...50:30

-And much more...

Resources mentioned:

HAELO Website

HAELO Facebook

HAELO Instagram

HAELO Twitter

"Mr. Gorbachev, unstress this mess." -Ronald Reagan

Of course President Reagan said, "Tear down this wall" in his famous speech around the fall of the Iron Curtain in the late 1980's. But a lifestyle laden with unhealthy stress can be our own personal "wall of oppression" if we don't address it wisely and with intention.

In this episode, host Jay Wiles lays down his own routines and hacks to "destress" his life and how you can too. Enjoy!

In this episode, you'll learn:

-You can pre-order the most complete stress resiliency operating system known to man...03:30

-Dr. Jay's top 5 daily habits for destressing...07:30

-1. Exercise is SO important for stress resilience...08:15

-2. Elemental stressors...18:00

-3. Quality personal time with loved ones...24:10

-4. Focused nutrition and focused fasting...26:45

-5. Breathwork and HRV biofeedback...37:30

-Honorable mentions...43:30

Resources mentioned:

Dr. Nathan Bryan On the Effects of Nitric Oxide on Physical Performance podcast episode

Dr. Jay's Daily Routine podcast episode

Jay is back to answer more great questions from our loyal listeners!

In this episode, Jay discusses...

-The Hanu device allows you to log and track life events so you can analyze how your life events effect your stress...04:10

-Dr. Wiles uses the Hanu device daily and has noticed how eating effects him physiologically...08:15

-You can use your own data to get self-informed about the variables that effect your nervous system from a longevity standpoint and a severity standpoint...25:00

-A new study about mindful awareness to help prime the nervous system for better stress resilience...27:25

-"The Influence of Slow Paced Breathing on Executive Function" study...33:30

-The take-away from these two new articles is that to improve executive functioning and cognitive function, engage in activities that slow your breath respiratory rate down, but do not engage in activities that have you focus on your breath awareness...36:30

Listener Q&A:

Brandon asks: I'm having a hard time understanding if my breathing mechanics are still dysfunctional. It's hard to tell if my ribs are expanding like you have said that they should. Am I doing something wrong? Also, I've heard that when you are exhaling that it can help to gently pull your naval inward. Is that OK?...39:30

In the answer, Jay discusses:

Jennifer asks: When I am doing breathwork exercises, especially to relieve stress, I have found that instead of sitting upright, I actually like to lean over. Still seated. Is this OK? I just feel better when I do this....50:50

In the answer, Jay discusses:

That's a wrap!

Please give us a 5 star review on Apple podcasts here. If we read your review on the air, reach out to us and we will send you a thank you gift!

Jay is back to answer more great questions from our loyal listeners!

In this episode, Jay discusses...

-We are in full swing mode taking pre-orders for the Hanu Health wearable device; an all day stress monitoring and coaching tool...03:00

-Conscious volition can cause HRV to go down...07:45

-The Hanu Health blog, the Wave, has tons of great content. Check it outhere.

Listener Q&A:

Mitch asks: I've always had a low HRV and I've heard it can indicate that I'm at risk for a heart attack. What can I do in order to help with this?...10:15

In the answer, Jay discusses:

Cindy asks: I have been working on trying to be more active with breathwork and HRV training. I think Hanu will be a huge source of encouragement and accountability for me. (We love to hear that Cindy!) Where is a good place to start in this part of my journey?...20:10

In the answer, Jay discusses:

Paul asks: What do you think about devices that claim to raise your HRV? Is that possible?...28:50

In the answer, Jay discusses:

That's a wrap!

Please give us a 5 star review on Apple podcasts here. If we read your review on the air, reach out to us and we will send you a thank you gift!

Brandon Amalani has been involved in the wellness industry for 20 years with a focus on Traditional Chinese Medicine and Herbalism. He is the founder and owner of Shen Blossom and Blushield Global USA. Brandon is dedicated to helping people elevate their conscious awareness and health utilizing time honored and modern methods and tools.

In this episode, you'll discover:

-Brandon's journey into EMF mitigation and scalar technology...05:30

-Details on the technology used to test the impact of EMF...09:10

-EMF stands for electromagnetic field (or frequencies) and it is worth learning about for your health and well being...11:00

-Dr. Wiles recommendation for a basic primer on EMF...12:20

-The Non-Tinfoil Guide to EMF: How to Fix Our Stupid Use of Technology by Nicholas Pineault

-On a physical level, our bodies are essentially electromagnetic field water machines...13:00

-www.emf-portal.org is a resource with many scientific studies regarding EMF...16:30

-An explanation of non-native EMF vs. native EMF...17:00

-EMF: the chronic stress you didn't know you were dealing with...21:10

-Mitochondrial and cellular damage from EMF...24:30

-The $30 million FDA toxicology study...27:10

-Dr. Deborah Davis is a leading advocate to draw attention to the dangers of EMF...30:00

-Dr. Wiles keeps a Blushield in his pocket and wears Lambs boxer briefs that block EMF...33:00

-Brandon's expert opinion on defender cases and other devices that are marketed to block EMF...33:50

-Brandon's article "Can we actually block EMF?"

-Brandon's elevator pitch about scalar energy...43:20

-How scalar energy helps protect you from EMF; it's like tuning the dial to the station you want...47:50

-Brandon explains the flashing light on the Blushield device...50:20

-The Cube is the top recommended product; find out why...54:00

-Your physiology becomes stronger and more adaptive as you are exposed to the Blushield technology...57:10

-Dr. Wiles personal experience with Blushield...1:03:20

-Improved sleep and sleep patterns resulting from the Cube...1:06:40

-New studies on animals that shows great promise for this technology...1:08:20

-Urinalysis study on humans shows decreased stress...1:12:05

-Brandon's company has sold products all over the world and has a less than 1% return rate...1:17:00

-Blushield is powerful enough for 5G because the body will always move towards what is beneficial and away from what is harmful...1:18:25

-The planet has never experienced this level of radiation and we will have to see what the impact is overall...1:21:10

-The Blushield website has a chart that clearly defines the specifications of each product...1:22:55

Resources mentioned:

www.blushield-us.com (Coupon code DOCWILES)

Guest's social media handles:

Blushield Global USA Instagram

Jay is once again joined by breath expert, and author of The Oxygen Advantage Patrick McKeown to discuss the new Hanu wearable, stress resilience interventions, neurotic thinking, and much more including answers to the most burning questions from our loyal listeners!

In this episode, Patrick and Jay discuss...

-The layperson's guide to using the Hanu wearable in daily life...4:45

-Data may indicate low stress resilience is a strong factor for sufferers of long COVID...12:30

-The real solution to stress is the intervention; the Hanu device provides real-time training in breathwork and techniques that increase stress resilience...14:40

-Anxious people who are stuck in the head space, over-thinking and ruminating, have lower HRV, higher heart rate, and a number of other physiological markers of stress...16:40

-The future of education is not just about teaching people how to think, but teaching them about physiology and how to deal with stress...26:10

-Solid advice about dealing with the hardships and pain of traumas: personal and collective...28:00

-Relinquish high levels of neuroticism to allow the breathwork to really work for you...32:45

Listener Q&A:

Kate asks: I've heard you say the ideal respiratory rate is 5-6 breaths per minute. My data from my Oura Ring is 17 breaths per minute. How do I practice breathwork or should I be working on HRV and heart rate?...40:45

In our answer, we discuss:

Jacob asks: In The Oxygen Advantage, you stated that you should take short breaths in and out before you hold your breath during the BOLT test. Is a short breath meaning your normal breath, or do you actually manipulate breathing prior to the hold?...53:50

In our answer, we discuss:

International water scientist Robert Slovak is regarded as one of the world’s foremost water experts.

Robert Slovak devoted himself to the science of water after life-altering experiences. He took his astronautical and mechanical engineering degrees and decided to pursue the research of reverse osmosis with his brother Jack. The dynamic duo were considered the early developers of Reverse Osmosis technology. He is the co-founder of Water and Wellness.

In this episode, you will discover...

-Great deal available for the NEW Hanu wearable device…02:10

-Robert’s bio…04:15

-His appearances on the Ben Greenfield podcast were a huge success…07:00

•Episode Link: Deuterium Depleted Water, Etc.

•Episode Link: Hydrogen Water, Etc.

-Robert’s interest in water is rooted in a desire to untangle complexities in a topic we don’t know enough about…11:45

-He was introduced to membrane separation and reverse osmosis while working on missiles during The Vietnam war (1971)…13:40

-How to reduce most contaminants in municipal water supplies…19:20

-Aquatru filter

-Glyphosate (Round up) is found all over the world in water and it is difficult to remove…23:00

-The pH of anything you eat or drink is irrelevant to human physiology…27:25

-Two types of water filtration: distillation with activated carbon and reverse osmosis plus activated carbon…31:05

-Robert is most famous for under sink RO Systems that have a sealed storage tank and reverse osmosis membrane with filters…33:30

-Water storage is a problem and leads to health issues; The tank needs to get emptied or it becomes a microbial incubator!...35:10

-Our microbiome is our second brain; the correlation between gut health and neuro cognitive issues is huge… 37:15

-There is a product available at camping stores called a Steripin, it’s a small portable UV light that kills all three types of pathogens and water… 40:20

-All about minerals and trace elements in our water…43:05

-Roberts go to solution to re-mineralize the body… 47:00

-Habitat crisis by scientist Dr. August Dunning about the correlation between the depletion of our soil and the increase in chronic disease…48:00

-Quinton Marine plasma; Robert believes this product saved his life… 50:00

-Hypertonic versus isotonic; best practices to stay in peak physical health… 53:00

-The value of isotonic and when it is appropriate to use it… 57:00

-Plankton blooms; a natural miracle…57:55

-Quinton was the most prevalent medicine around 1916…1:00:30

-Robert's opinion on mineral waters on the market…1:06:30

-Dr. Michael Kessler claims Quinton isotonic is capable of shifting every patient from sympathetic to parasympathetic nervous system in 10 minutes or less…1:09:30

-Water and Wellness website where you can purchase the isotonic and hypertonic ampules for your water…1:13:30

-Hydrogen infused water and the benefits…the most unique and powerful antioxidant we can access…1:14:40

-Isotonic foot baths;H2 Relief tablets for soaking accelerates recovery, reduces inflammation, and induces relaxation…1:19:10

-When Hydrogen scavenges free radicals, it turns them into H2O; water!…1:24:20

-The process involved with Hydrogen that increases cognitive function…1:26:05

-Some free radicals are beneficial to the body and Hydrogen doesn’t interfere with those…1:28:30

-Practical guidance for taking Hydrogen tablets…1:35:45

-New product:ChroMAX™ is a product with Chromium for metabolic health…1:38:15

-The serious threat of EMF and EMR to overall human health…1:40:20

-New communication system is possible with scalar waves…1:45:30

•Episode Link: Brandon Amalani with Blushield technology

Todays Q&A is all about our brand new product launch! Be one of the first 1,000 people to pre-order the brand new, Hanu Health wearable and get the absolute best deal! $29 down and 40% off retail price for the first 1,000 customers who pre-order the Hanu Health wearable at hanuhealth.com.

In this episode, you will discover:

-The Hanu Health device is primarily a daytime device. Intended to be worn through the day...08:40

-Increase level of self-awareness. Our physiology does not lie. We can try to convince ourselves out of stress, but the body really does keep the score.

-Our device offers real-time training for stress resilience and better self regulation making you more adaptive to stress...11:20

Questions from the Dr.

Question #1: What metrics are you tracking with Hanu and why, and how are you measuring them?...14:55

In my answer, I discuss:

Question #2: What is resonance frequency and how is it assessed and used for training?...25:25

In my answer, I discuss:

Question #3: Are there times when it doesn't make sense to measure HRV?...33:25

In my answer, I discuss:

The Host

Dr. Jay T. Wiles is an international speaker, scientist, clinician, influencer, and subject-matter expert and authority on the interconnection between the human stress response and health performance/optimization. Dr. Wiles is a clinical health and performance psychologist with board certification in heart rate variability biofeedback and peripheral biofeedback and works as a leading consultant in psychophysiology to health influencers, professional athletes and teams, executives, and high performers. He has pioneered new and innovative means of using heart rate variability (HRV) and respiratory training as both diagnostic indicators of the dynamic nature of the human stress response, alongside therapeutic tools for regulating and conditioning this response for peak human performance.

Visit the Hanu Health website to check out what we're up to, and listen to this episode for details on how you can pre-order the Hanu Health device at a massive discount!

In this episode, you'll hear:

-A complete stress-resiliency technology in the form of a mobile wearable...04:45

-A full-time biofeedback coach...08:55

-Meet the Hanu Health team...12:30

-Advisors to Hanu Health...20:01

-Why we went the PPG route...27:15

-Key features of the Hanu Health wearable and mobile app...31:10

-How to pre-order the device at a discount that will never be offered again!...43:00

What are you waiting for? Join the Hanu Health wait list today to be kept in the loop about our upcoming product launches. We think you'll agree it will be worth the wait!

Join here.

Pre-Order Website: www.hanuhealth.com/preorder/?ref=4

Angela is a Nutritional Therapist and Health & Performance Coach. She is also the host of top-rated podcast High Performance Health, Speaker at Wellness Summits & co-author of ReThink Health.

Angela is on a mission to inspire and educate others on how to stay healthy and energised and to Live Younger Longer. As a Mother of three, she recognises the challenges of combining a successful career with a vibrant and healthy family life. Angela is a regular speaker to large corporations in helping them optimise the health and wellness of their leadership teams for high performance.

In this episode, you'll discover:

-Angela's fascinating background...04:00

-Angela's approach to navigating complex health issues: exercise, nutrition, cognitive health programs...10:30

-If you are a woman experiencing Postpartum Depression, you are not alone...13:00

-Her personal journey was her motivation to career switch from law to health coaching...16:40

-The frustration of doctors looking for disease markers rather than health optimization markers...19:15

-The key areas she looks at with clients...21:05

-Her approach to stress resiliency with clients...27:00

-Stress is not always a bad thing; it's helpful to reframe it...30:30

-Sleep architecture and recovery with clients...34:20

-Take note of what you read before bed and how it affects your sleep...39:00

-Biometric data is very helpful for results oriented, high performers...41:15

-How data tracking could improve to help women; tracking menstrual cycles and health impacts in different phases...43:00

-The best exercises and training for stress...51:10

-Zone training: mix it up...59:50

-Angela's favorite biohacking tools for overall health right now...1:04:00

Guest's social media handles

Instagram

Facebook

Featured Resources:

Angela's Website

Angela's Podcast: High Performance Health Podcast

Your Total Health Check Website

Jay is once again joined by breath expert, and author of The Oxygen Advantage Patrick McKeown to discuss the breath techniques, sports performance, using breath in yoga practice, and much more including answers to the most burning questions from our loyal listeners!

In this episode, you'll discover:

-2022 HAS to be the year of stress resilience...02:00

-How to use stress resiliency, HRV, and breathwork to improve sports performance...13:00

Listener Q&A:

Kristin asks: How important is it to engage in cyclical hyperventilation before athletic activity?...43:30

In our answer, we discuss:

Meredith asks: What are some tips on how to integrate breathwork into yoga?...49:05

In our answer, we discuss:

What are you waiting for? Join the Hanu Health wait list today to be kept in the loop about our upcoming product launches. We think you'll agree it will be worth the wait!

Join here.

Dr. Jay is answering his most asked question: what does he do in a day? After years of research, trial and error, Dr. Jay has established a structured routine to optimize his mental and physical performance. Jay dives into it all – from waking up every morning and not hitting snooze, to the supplements he takes throughout the day, and wrapping up with bedtime habits for a good night’s rest. 

Please note: Dr. Jay has determined (over time) the routine that works the best for him. What may work for Jay will not work for everyone. Please consider things such as age, weight, height, gender and lifestyle when making decisions regarding your own health and wellness journey. 

In This Episode You’ll Learn:

Affiliate Links & Helpful References:

Our guest today is a seasoned high-performance coach with an incredible background tracking and analyzing biometric data to achieve peak performance without injury. Listen in to this fantastic conversation with Jay and Marco!

In this episode, you’ll discover:

-Marco’s background and his interest in biometrics and HRV…05:10

-The progression of wearables…09:05

-What HRV tells us in regards to sports performance and recovery…11:25

-Spot check in the morning…17:20

-It’s more about the trends than the absolute values…23:25

-Which metrics provide us the most value; and how to compare…25:20

-Natural breath rate; the consistency of the rate over time is what’s important…29:00

-Morning check: best practices…33:00

-Looking at the data first thing AND assessing how you subjectively feel is a great process…36:05

-One minute is the recommended data capture time frame…40:40

-Lower intensity exercise does not trigger suppression and has positive HRV impacts…46:30

-How to analyze individual data day to day…49:05

-How long it takes to capture an accurate baseline…52:00

-Recovery: a drop in HRV is acute, not delayed…56:30

Guest's Bio:

Marco Altini has a PhD cum laude in Data Science, MSc cum laude in Computer Science Engineering, MSc cum laude in Human Movement Sciences, High-Performance Coaching. He is the founder of HRV4Training, ​Data Science Advisor at Oura, Guest Lecturer at Vrije Universiteit Amsterdam (Physiology section of the Department of Human Movement Sciences) and has 10+ years of experience modeling physiological data, and 50+ publications at the intersection between technology, health, and performance. Marco is also playing a pivotal role in helping Hanu Health.

Guest's social media handles

Marco's Twitter

Marco's Instagram

HRV4Training Instagram

Resources:

Marco's Website

HRV4Training Website

Siim Land is an author, speaker and consultant from Estonia. He's written many books about biohacking and health optimization such as Metabolic Autophagy, Stronger by Stress, The Immunity Fix, The Mineral Fix and WIN.

In this episode, you'll learn:

-The benefits of hot and cold contrast directly after a workout...03:00

-Siim's current focus is longevity and lifespan...08:45

-Initial passion was stress adaptation and hormesis...10:00

-Thinking of stress in a positive way; shed the negative connotations...11:50

-Go to strategies for creating stress to come back bigger, better, and stronger...16:30

-Jay and Siim are both big fans of Zone 2 training. Here's why...21:30

-Siim's means of measuring recovery; objective vs. subjective data...24:00

-Other strategies for hormesis and xenohormesis...27:20

-Stressing the body through certain foods, can you go too far?...30:30

-What the Kale? Sensitivity to oxalates can cause GI distress; take it from Jay...35:00

-Fasting: how we can use it for stress resiliency...38:00

-Mental clarity benefits of fasting and a liberating sense of empowerment...44:00

-Post-fasting physiological responses; avoid the binge...46:30

-Daily routine for bio-hacking, health optimizing Siim Land...49:40

-Meditation and breath work done formally for a time builds effortless habits for life...53:10

-Siim's new book he co-authored: WIN; a blueprint for creating an athletic and fit body...56:00

Social Media:

Siim's Instagram

Resources mentioned:

Siim's Website

Siim's YouTube Channel

Siim's new book: WIN

Siim's book: The Immunity Fix

Siim's book: Stronger By Stress

Siim's book: Metabolic Autophagy

Jay is once again joined by breath expert, and author of The Oxygen Advantage Patrick McKeown to discuss the latest breath techniques, the unique timing of Christmas, and much more including answers to the most burning questions from our loyal listeners!

**Editor's note: We encountered a few problems while remotely recording this episode. While we did our best to patch things up, you'll notice a few spots where we seem to jump from one topic to the next. It's still a great episode, we just want you to be aware of what's going on.

In this episode, you'll discover:

-A recap of the past two years, human resilience, and our capacity to create chaos...1:00

-Patrick McKeown's primary emphasis in his personal health over the past year...08:50

-The human attention span is decreasing... and it wasn't that impressive to begin with...14:45

-Jay's new year's resolution of 2021 was to stress himself out more...19:30

Listener Q&A:

Mike asks: How do I manage anxiety and comfortability while doing the breathe light to breathe right exercise?...21:20

In our answer, we discuss:

Robert asks: What are your thoughts on apnea tables? Is this something that would benefit the every day person or is it more exclusively for free divers?

In our answer, we discuss:

What are you waiting for? Join the Hanu Health wait list today to be kept in the loop about our upcoming product launches. We think you'll agree it will be worth the wait!

Join here.

Jay covers some interesting findings from a new scientific study and delves deeply into questions from listeners about slow-paced breathing, biomarker comparisons, and a comparison of time and domain frequency measurements.

In this episode, you'll learn:

-Submit your questions and possibly win Hanu Health swag...02:00

-Learn what the Hanu Health business is all about...04:40

-A good explanation of sympathetic and parasympathetic nervous system...08:00

-Where HRV comes into play...10:45

-Dr. Wiles summary of a new study on slow breathing, HRV, and arterial baroreflex sensitivity...12:55

-Learn different strategies to help regulate heart rate...19:40

-Comparing slow paced vs. fast paced breathing in regards to HRV...23:40

-The best practice is the practice that you do...34:30

-Why we compare certain biomarkers but not HRV...42:45

-The difference between time domain and frequency domain measurements...54:20

-And much more!

Dr. Jay T. Wiles is an international speaker, scientist, clinician, influencer, and subject-matter expert and authority on the interconnection between the human stress response and health performance/optimization. Dr. Wiles is a clinical health and performance psychologist with board certification in heart rate variability biofeedback and peripheral biofeedback and works as a leading consultant in psychophysiology to health influencers, professional athletes and teams, executives, and high performers. He has pioneered new and innovative means of using heart rate variability (HRV) and respiratory training as both diagnostic indicators of the dynamic nature of the human stress response, alongside therapeutic tools for regulating and conditioning this response for peak human performance.

Dr. Andrew Huberman's podcast on Gratitude

Dr. William Wallace received his Master's degree in Exercise and Nutrition Science from the University of Tampa and holds a Ph.D. in Health and Human Performance from Concordia University Chicago. He focuses his teaching on brain health and supplemental nutrition.

William is situated in the dietary supplement industry and has worked every stage of product development (clinical research, development, quality, and compliance) - notably, for reputable companies including Life Extension Foundation.

Currently, William helps direct a contract research organization dedicated to testing the efficacy of raw ingredients intended for use in the commercial market.

In this episode, you'll discover:

-What life is like bearing the name of an epic Scottish warrior and freedom fighter...04:17

-Dr. Wallace's story of getting involved in his current field of study...08:48

-Deeper dive into the study of inflammation and supplementation...16:56

-The existing dichotomy on views regarding supplementation...22:27

-How inflammation depletes nutrients in our bodies...32:20

-How to optimize our supplementation...35:19

-The one supplement everyone should be taking...47:05

-Creatine supplementation to optimize our health...52:10

-And much more!

Resources mentioned:

Kion Creatine

Follow William on social media:

Instagram: @dr.williamwallace

Twitter: @willthewallace

Frank LLosa is the CEO and Founder of KetoneAid, Inc., the creator of the world's first and strongest ketone ester and, currently, the only salt-free, non-racemic ketone ester. After spending years learning from his wife's godfather, Dr. Richard Veech, the preeminent researcher and creator of ketone esters, Frank was the first to bring ketone esters to the public market. He is now passionate about educating others on the many benefits of a low carb diet, as well as how to utilize exogenous ketones.

In this episode you'll hear:

-How Frank got introduced to the ketone aid industry...01:46

-The commercialization and bastardization of the ketogenic diet...14:41

-Whether exogenous ketones are efficacious to one's health if they're not on a low-carb diet...32:33

-Ketones used to boost productivity and focus in the latter parts of the day...42:37

-Introducing the world's first ketone-based alcohol!...57:08

Resources mentioned:

https://www.ketoneaid.com

hardketones.com

Guest's Instagram handles

@ketoneaid

@hardketones

Jay and Patrick shift gears slightly to discuss resets of our bodies and minds during the pandemic, how to pursue and actually achieve happiness, increasing your self-awareness through breathing, and much more in this monthly Q&A episode!

In this episode, you'll hear:

-Thoughts on the pandemic causing us to "reset" our bodies and minds...01:15

-An advanced society doesn't always equate to advancement in the basics of life...06:58

-We all want to be happy, so why are so few people truly happy?...12:00

-The role of Co2 in our health...23:51

-Tips to increase one's self-awareness through breathing...51:34

-Question: What is the best breath practice for increasing HRV?...57:18

What are you waiting for? Join the Hanu Health wait list today to be kept in the loop about our upcoming product launches. We think you'll agree it will be worth the wait!

Join here.

Leah Lagos Psy.D, B.C.B. is a licensed clinical psychologist who specializes in health and performance psychology and is known for her pioneering work in HRV biofeedback. Dr. Lagos treats a broad range of disorders and performance challenges. Her expertise includes strategies to reduce anxiety, boost resilience to adversity, and enhance health.

She offers a framework for clients to clarify their needs, achieve their goals and increase their effectiveness. Areas commonly explored include self-regulation, mindfulness, strengthening introspective sensitivity, oscillating between dynamic physiological states for peak performance, emotional pivoting, how to let go from the heart, shifting one’s relationship with pain, maximizing flow, dynamic leadership and resilience.

In this episode you'll learn:

-How Dr. Lagos became interested in studying HRV...01:30

-How athletes paying attention to HRV translates to success in other areas of life...06:55

-How to look to the body to assess our stress levels...09:56

-The lowest hanging fruit in addressing poor HRV levels...15:25

-Why you shouldn't freak out if you appear to have lower HRV levels than others...23:02

-The importance of resonance frequency...26:09

-How to get back in sync with the pre-pandemic "old normal"...41:23

-How to go about engaging with the breath and improving HRV...54:47

Resources mentioned:

Dr. Lagos' website

Heart Breath Mind by Dr. Leah Lagos

Guest's social media handles

@drleahlagos on Instagram

Dr. Jay T. Wiles is an international speaker, scientist, clinician, influencer, and subject-matter expert and authority on the interconnection between the human stress response and health performance/optimization.

Dr. Wiles is a clinical health and performance psychologist with board certification in heart rate variability biofeedback and peripheral biofeedback and works as a leading consultant in psychophysiology to health influencers, professional athletes and teams, executives, and high performers. He has pioneered new and innovative means of using heart rate variability (HRV) and respiratory training as both diagnostic indicators of the dynamic nature of the human stress response, alongside therapeutic tools for regulating and conditioning this response for peak human performance.

In this episode, you'll discover:

-Why we should be concerned with heart rate variability (HRV)...05:20

-An overview of HRV and how it differs from your heart rate...10:46

-Where we often miss the point of tracking HRV...20:36

-Question: What is HRV training?...25:30

-Question: Should I be concerned with a comparatively low HRV score?...36:12

-Question: What ways outside of breathwork to build HRV?...46:03

Resources mentioned in this episode:

Dr. Wiles' overview of HRV on the Ben Greenfield Fitness podcast

Dr. Wiles' personal website

Hanu Health Waitlist

Atomic Focus by Patrick McKeown

Heart, Breath and Mind by Leah Lagos

Hanu Podcast w/ Dr. Leah Lagos

Hanu podcast w/ Dr. Nathan Bryan

@hanuhealth Instagram

@drjaywiles Instagram

David Jackson is a Master Instructor with Oxygen Advantage, a former professional rugby player, accredited UKSCA Strength & Conditioning coach, NASM performance enhancement & corrective exercise specialist on a mission to make breathwork a normal part of our everyday lives.

Having retrained my own breathing after a brain injury in 2013 forced me to retire from professional rugby, I’m passionate about helping others change the way they breathe to improve the way the feel, move and perform. I believe in breathwork there is something for everyone, having worked with professionals seeking better stress management or those suffering with anxiety to professional athletes looking to improve performance and everything in between. I know how you breath can impact all areas of our body and mind, which is why I’m so passionate about helping people use breathwork to fulfil their true potential. Having felt the benefits personally, I want to share it with others.

In this episode featuring David Jackson, you'll discover:

-Incorporating breath work into training for a marathon...02:37

-How breathing is woefully neglected in recovery from TBI...12:37

-Coming to terms with when it's time to quit a sport that has been one's identity for the better part of their life...18:55

-Why breath work training is vital to HRV health...26:00

-Breath holds for increased health, biometrics tracking, etc...35:55

-The benefits of nasal breathing for performance and overall quality of life...46:05

-All about LSD (not the drug) breathing...59:30

-The lowest hanging fruit one can pick and eat to satisfaction to improve their breath...1:13:15

-And much more...

Resources mentioned:

Jacko's website

Podcast: School of Calisthenics

Oxygen Advantage Coach

Guest's social media handles

@jackohumanflag 

@rootedlife.co.uk

@schoolofcalisthenics

Jay Wiles and Patrick McKeown give a detailed explanation of the BOLT score, explain how to clear an obstructed airway in 5 minutes, expound on the virtues of mouth-taping, AND take listener questions in today's epic Q&A episode!

Here's what you'll hear in the show:

-How to take care of an obstructed airway in 5 minutes or less...02:04

-Mouth taping and the effects of congestion on sleep...06:53

-What is the BOLT score, and how to improve it...15:02

-Sleep apnea and HRV metrics affected with breath holds...49:58

-Breathing strategies to alleviate muscular tension...58:34

-The best time of day to do breath work, and what's the optimal amount of time to do it...1:11:09

Resources mentioned:

-Myotape created by Patrick

Stephen Cabral developed his passion for health & wellness after going through severe health complications at the age of 17. He saw over 50 different doctors, tried over 100 different treatment protocols, but still saw no hope of recovery.

It wasn’t until he met an “alternative” health doctor who explained to him how he got here and how he could become well again, that he began his recovery process. It was at this young age that he knew his life would be dedicated to helping others rebalance their bodies and renew their health.

After almost 20 years, worldwide internships, dozens of certifications in the natural health field and a doctoral degree in Naturopathy, you can rest assured that Dr. Cabral’s knowledge, experience, and compassion are at the top of his field.

In this discussion with Dr. Stephen Cabral, you'll discover:

-What Stephen is excited about right now in the field of functional medicine...05:34

-Exhaust these resources before resorting to pills and supplements for optimal health...14:56

-First steps after identifying stress which results in physiological deficiencies...22:43

-The relationship between gut health and overall wellness...36:45

-How to use HRV for nervous system functioning, recovery, etc...43:25

-Work on these right now to improve your HRV...54:10

-Biometrics and wearables to optimize one's sleep...59:35

-Steps to take to get started with stress relief today...1:05:00

Resources mentioned in this episode:

-Dr. Cabral's website

-Integrative Health Practitioner website

-Rain Barrel Effect by Stephen Cabral

-Cabral Concept Podcast

Social media:

-Instagram

-Facebook

-YouTube

Catharine started ENERGYbits after her sister was diagnosed with breast cancer and advised by her oncologist that an alkaline diet would help her heal. Catharine immediately sprung into action to help her sister research alkaline foods and in the process she discovered algae. When Catharine learned that algae was the most alkaline, plant-based, nutrient-dense food in the world and had been used for fifty years in Asia to improve health and longevity, she knew she had discovered something big (and yes, her sister fully recovered - thanks for asking).

As Catharine dug into the science of algae, she learned it had 64% protein, 40 vitamins/minerals and was endorsed by the United Nations and NASA as the most nutrient dense food in the world. She also discovered there were 100,000 studies documenting its long list of benefits and it was the most sustainable, eco-friendly food crop in the world. And yet algae remained virtually unknown outside of Asia. How could this be possible? Catharine knew algae could be a game changer for our health, our children and our world if she could only convince people it wasn't weird. And so ENERGYbits was born.

It took Catharine ten years to bring algae into the mainstream and build ENERGYbits into a national company. We're glad she finally did, because now you and your family can benefit from our naturally grown, toxin-free, Non-GMO algae tablets too. A handful will help satisfy your hunger, help give you steady energy, and help ensure your nutritional needs are met. All this from a food that has one ingredient, no chemicals, caffeine, sugar or processing and is the most sustainable, safe, eco-friendly, crop in the world - algae. Your body and Mother Earth say thank you. And we do too.

In this discussion with Catharine Arnston, you'll discover:

-Why algae is so healthy and tragically overlooked in society...03:30

-Healthy and unhealthy algae...10:00

-Why Catharine is so high on spirulina...17:48

-How chlorella differs from spirulina, its benefits, drawbacks, etc...35:30

-Amazing facts and anecdotes about chlorella...42:00

-The amino acid profiles of spirulina and chlorella...58:30

-The best protocol to consume spirulina and chlorella...1:04:05

Resources mentioned in this episode:

Energy Bits website (use code hanuhealth for a 20% discount)

The Plant Paradox by Dr. Stephen Gundry

Seaspiracy Netflix documentary

Mollie McGlocklin is the creator of Sleep Is A Skill and the host of The Sleep Is A Skill Podcast. Sleep Is A Skill is a company that optimizes people’s sleep through a unique blend of technology, accountability, and behavioral change.

After navigating insomnia while traveling internationally, she created what she couldn’t find - a place to go to learn the skill set of sleep. With a background in behavioral change from The Nonverbal Group, she became fascinated with chronobiology and its practical application to sleep and our overall experience of life.

Knowing the difference between a life with sleep and without, she’s now dedicated her life to sharing the forgotten skill set of sleep.

In this conversation with Mollie, you'll discover:

-What causes poor sleep, and some ways we deceive ourselves when it comes to getting quality sleep...00:55

-Mollie's background as a sleep "master mind"...06:10

-The bidirectional relationship between sleep and stress levels...12:40

-Major causes of disruption to our sleep, and managing expectations regarding our sleep quality...17:45

-The lowest-hanging fruit that will allow us to immediately improve our sleep...25:00

-Is it possible to "catch up" on sleep on the weekends?...37:33

-Bedtime routines to optimize sleep...43:11

-When are blue light blocking glasses appropriate?...53:36

-Amping down the nervous system prior to going to bed...1:00:40

-A few final hacks for optimal sleep...1:06:12

-And much more!

Resources mentioned in this episode:

http://www.sleepisaskill.com

Sleep Is a Skill Podcast

Social media

@molliemcglocklin

LinkedIn

Instagram

Facebook

Twitter

Dr. Bryan is an international leader in molecular medicine and nitric oxide biochemistry.

Specifically, Dr. Bryan was the first to describe nitrite and nitrate as indispensable nutrients required for optimal cardiovascular health. He was the first to demonstrate and discover an endocrine function of nitric oxide via the formation of S-nitrosoglutathione and inorganic nitrite.

Dr. Bryan has been involved in nitric oxide research for the past 18 years and has made many seminal discoveries in the field. These discoveries and findings have transformed the development of safe and effective functional bioactive natural products in the treatment and prevention of human disease and may provide the basis for new preventive or therapeutic

In this conversation with Dr. Bryan, you'll hear:

-The effects of nitric oxide on exercise and performance...01:30

-Dr. Bryan's street cred as an expert on nitric oxide...04:25

-What the heck is nitric oxide?...07:45

-Your dentist can be your best friend or your worst enemy...10:05

-How to eliminate bad bacteria and keep good bacteria in the mouth...17:15

-Foods that positively affect NO levels...21:00

-How to measure your own NO levels...27:00

-How to identify the most effective NO supplements...31:45

-The relationship between NO and the stress response and mental well-being...35:40

-Differences in how men and women synthesize NO in the body...44:30

-What you can do TODAY to optimize your NO levels...46:40

Resources mentioned in this episode:

Functional Nitric Oxide

The Nitric Oxide Solution

humann.com

Beet Elite

Breath by James Nestor

drnathanbryan.com

Host Dr. Jay Wiles and Patrick McKeown, author of The Oxygen Advantage team up to discuss the importance of proper breath, the personal backgrounds of both Jay and Patrick, personal routines to optimize health, and much more.

The final segment of the show is Jay and Patrick responding to questions submitted by listeners of the show.

Please note that Dr. Wiles will feature Patrick at least once per month to discuss breathing and much more!

In this episode, you'll learn:

-Self-regulation and how to reconnect to the parasympathetic nervous system...00:53

-Why you should listen to your hosts...06:03

-Patrick's daily practices and routines...16:02

-If you take nothing else from this episode, take this...22:37

-How nasal breathing affects physical performance for the better...28:24

-Jay's daily practices and routines...39:03

Listener Q&A

-Why should I not exhale through the mouth as a general practice?...46:10

-What breath protocols can I do in the sauna?...

-What's the best way to increase my Body Oxygen Level Test (BOLT) score?...

-And much more!

https://hanuhealth.com/waitlist

https://hanuhealth.com/podcast

James Nestor books

The Oxygen Advantage

The Breathing Cure

Atomic Focus

Attia podcast w/ Inigo San Millan