How to Use Heart Rate Variability Sensibly

Rob Wilson is a performance educator with over twenty years of experience helping people build durable, high-functioning bodies and minds. He joins us on The Ready State Podcast to unpack the uncomfortable truth about performance: it’s not free. In this powerful conversation with Kelly and Juliet Starrett, Rob dives into the real price of pushing your limits, why sleep is non-negotiable, and how to reframe “selfish” self-care as the foundation for showing up better in every area of life. Together, they tackle burnout, aging, and what it takes to sustain health and high output in a world that rewards constant hustle.

What You'll Learn in This Episode

• The three waves of fitness, and why Rob Wilson's book represents the vanguard of the third wave.
• The problem with the democratization of health metrics like Heart Rate Variability (HRV) if you don't know how to interpret the data or take action.
• The story behind the "Check Engine Light" metaphor, which helps high performers prioritize what to address and what to ignore.
• Why the phrase "self-care" often fails with service-oriented and high-performing individuals and the analogy used instead.
• The "Cobra Effect" or Goodhart's Law, and how chasing a metric like a high HRV can lead to misleading and useless outcomes.
• How to stop the "medical cascade" and apply an experimental framework (test/retest) to chronic, nagging pain and everyday health issues.
• The true cost of high performance and the crucial need for a "cost mitigation strategy" to avoid burnout.
• Why context matters more than perfect protocols, and how to create a personal longevity dashboard for continuous adaptation.

For more info, follow Rob on Instagram and definitely pick up a copy of his new book, Check Engine Light: Tuning Your Body and Mind to Achieve Performance Longevity.

Key Highlights: 

(00:00) - Intro

(00:48) - Check Engine Light Book Overview

(06:49) - Check Engine Light Metaphor Explained

(14:06) - Importance of Check Engine Light for Everyone

(17:49) - Inputs and Outputs in Life

(20:37) - One Size Fits All Approach: Myth or Reality?

(25:25) - Identifying What Matters Most to You

(27:28) - Performance Costs: Understanding Trade-offs

(29:27) - Recommended Supplements for Health

(32:55) - LMNT: Importance of Hydration Explained

(37:10) - Resistance: Creativity's Universal Challenge

(39:48) - Becoming Reasonable: A Personal Journey

(45:18) - Heart Rate Variability (HRV): Benefits Explained

(47:15) - Using Tracking Devices Mindfully

(49:57) - The Cobra Effect: Understanding Consequences

(57:55) - Setting Up Environments for Success

(1:00:20) - Changes Since Writing the Book

(1:03:14) - What's Next for Rob: Future Plans

(1:04:30) - Finding Rob: Where to Connect

Sponsors

This episode of The Ready State Podcast is brought to you by LMNT and Momentous.