What if the most important signal of your long term health, recovery, and resilience isn’t how hard you train, but how well your nervous system recovers?

In this episode of the Metabolic Freedom Podcast, host Ben Azadi sits down with human performance expert Justin Roethlingshoefer for a deep, practical conversation on heart rate variability (HRV) and nervous system regulation.

Justin explains why HRV is one of the most important metrics for long-term health, stress resilience, recovery, and longevity. Together, they explore how sleep, nutrition, exercise intensity, emotional stress, and daily lifestyle rhythms directly influence HRV, VO₂ max, and overall metabolic health.

This episode delivers clear, actionable strategies to help listeners optimize recovery, reduce chronic stress, and build a body that feels safe enough to heal.

Key Topics Covered

What heart rate variability really measures and why it matters
HRV as the nervous system’s early warning system
The difference between heart rate and heart rate variability
How chronic stress suppresses recovery and healing
The relationship between HRV, VO₂ max, and longevity
Why most people are under-recovered, not overstressed
Zone 2 and Zone 5 training explained simply
How late-night eating disrupts sleep and HRV
Sleep quality, REM sleep, and detoxification
Practical ways to raise HRV without overdoing biohacks

Book Mentioned

📘 The Power of Ownership
Redeem Your Health, Live by Design, and Break the Relentless Pursuit of Normal
https://www.amazon.com/Power-Ownership-Redeem-Relentless-Pursuit/dp/1394230028

Guest Information

Justin Roethlingshoefer
Justin is a human performance expert, data-driven health strategist, and longevity specialist with over two decades of experience working with elite athletes, executives, and high performers. He is a former NCAA and NHL performance coach and the founder of an evidence-based coaching system focused on nervous system optimization, recovery, and sustainable performance.

Official Website
👉 https://justinroethlingshoefer.com/

LinkedIn
👉 https://www.linkedin.com/in/justin-roethlingshoefer

YouTube Channel
👉 https://www.youtube.com/@justinroethlingshoefer

Watch the Full Episode

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