Do you have to choose between high performance and long term health? Not necessarily. Coach Alex Fergus shares his journey competing at the national and elite level in 3 different sports while piecing together a holistic plan for long term health. We talk quantified experimentation, biohacking, and even how to do 60 bodyweight deadlifts in under 2 minutes with just a few minutes of training per week. -- topics listed below Heart Rate Variability Educational Resources: https://hrvcourse.com/ep-13 Leave a quick podcast review: https://elitehrv.com/review-ep-13 (Thanks in advance!) TOPICS: 2:04 – Alex Fergus’s background in elite sports, nutrition, and personal health 6:02 – How many bodyweight deadlifts can you do in two minutes? 7:22 – Growing a focused mindset, centered around health 9:33 – Tracking metrics as a hardcore bio hacker 11:12 - Sleep tracking devices: Oura vs. wrist wearables 13:43 – Starting out with a new client. Performing a hard reset. 15:45 – Creating awareness through biometric tests with clients 17:12 – Maintaining peak fitness with maintenance training 19:20 – Maintenance training for the busy professional 21:43 – Keeping fitness with 15 to 20 minutes of training per week 26:15 – Ignoring daily indicators when using Elite HRV 29:26 – Keeping track of trends within HRV and other metrics 30:55 – Benefits to keeping the Morning Readiness Score Off 32:53 – HRV fluctuations with lack of training and vacations 35:26 – Keeping clients accountable and open to tracking metrics 39:20 – Minimum requirements to participate in Alex’s program 42:36 – Commitments required to participate in Alex’s program 46:40 – Experimenting with low carb, high fat, Ketogenic diets 49:35 – What is training like while on a Ketogenic diet? 53:57 – The Ketogenic world and fasting 55:03 – The Ketogenic diet experiment results and how Alex recovered 58.54 – Jason’s Ketogenic diet experience and results 60:00 – Discovering gall bladder stones while on the Ketogenic diet 65:19 – Overstressing the body with a Ketogenic diet. When should you stop? 68:45 – Ketogenic state and how it relates to a sort of mild hibernation 70:54 – The most beneficial stage of the Ketogenic diet 72:52 – Keeping high levels of blood ketones low during the Ketogenic diet 74:20 – Matching your life to the natural environment is the most important factor 76:59 – Doing all the basic tasks to increase your general health and wellness 79:28 – Maintaining your circadian rhythm with hacks to fall asleep quicker 81:30 – The benefits of intermittent fasting 82:04 – Nighttime routines for an efficient and quality sleep 84:27 – Picking something and doing it really well without making excuses 87:12 – Morning routines and how to fully prepare for the day 90:09 – Building your routine and optimizing your lifestyle over the long haul through experimentation 95:09 – What are the first health tweaks someone should make for the most benefit? 98:35 – Bedtimes are not just for kids. Adults need a bedtime too! 100:25 – Amazing testimonials from Alex’s 52 week program 104:47 – The importance of having a coach regardless of what level you are at HRV Educational Resources: https://hrvcourse.com/ep-13 Leave a quick review: https://elitehrv.com/review-ep-13 (Thanks in advance!) Guest: Alex Fergus https://www.alexfergus.com/ Host: Jason Moore https://elitehrv.com/twitter --