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?…03:50Hanu a Hawaiian word that means breath-Jay's personal journey to becoming an expert in HRV…05:15Specialized in “health psychology”“Demoralization”: learned helplessness and hopelessnessChronic ailments can be traced to demoralizationBiofeedback training with military veterans produced noticeable improvements in health and well-being-How is the Hanu wearable different from other devices that track HRV?…11:46Measurement in most wearables is very standardizedLooking at HRV continuously, all day longAlerts when there are dramatic changes in HRV “Life Events”“Super compensation”Uses same algorithms as devices like Oura RingHanu Health PodcastPodcast with Dr. Jay Wiles:A Deep Dive Into HRV: How To Use Heart Rate Variability To Optimize Your Sleep, Stress, Recovery, Performance, Nervous System Balance & Much More!-What causes HRV to vary from day to day, even if stress levels don't appear to vary…21:30Talking can significantly suppress HRV (utilizing energy)Sleeping is of course far more potent than any daytime activitiesHormonal responses will affect stress responses, even if not stressed outShoot for staying within a certain range, versus a particular number throughout the day-The heart rate strap, and what the Hanu wearable might look like in the future…26:10Need the most precise instrument to track HRV as possibleCalculated very different from heart rateNearly as accurate as an ECG strap, without some of the inconvenience of wearing itIntegrate Hanu software and platform with other wearables (use code BEN40 to save 40%)The app will trigger a notification to do a breathing exercise if the HRV dips below a certain levelRate subjective experienceTrain self-regulation and resilience via resonance breathing-About the Resonance Frequency Assessment…33:23Set resonance breathing at 6 breaths per minuteHanu app offers true resonance breathing based on the assessment (use code BEN40 to save 40%)Heart responds to different rates of breathingAssessment developed by Dr. Paul LairFind the most optimal rate for stimulating vagal tone, parasympathetic responseBreathing trials lead to resonance breathing rate-Resonance breathing and box breathing contrasted…41:45Physiological sighs – Andrew HubermanMost people will see some change in HRV when engaged in resonance breathingBreath-hold stimulates a bit of a stress responseConscientious breath holds are different from unconscious-What is a BOLT score and why is it important…46:30Body Oxygen Level Test (BOLT)Hanu Health podcast is co-hosted by Patrick McKeownThe Oxygen Advantage by Patrick McKeownThe body oxygen level test created by PMHanu app includes BOLT test to see how it affects HRV (use code BEN40 to save 40%)Breathe light to breathe rightBreath by James NestorBGF podcast with James Nestor:Biohack Your Breath With Nose “Boners,” Carbon Dioxide Inhalation, Tibetan Longevity Stretches & Much More: How To Unlock The New Science Of A Lost Art.Relaxator developed by Anders OlssonConscious Breathing: Discover the Power of Your Breath by Anders OlssonOthership app-When a high HRV is not necessarily a good thing…52:50Significant spike or drop in HRV corresponds with an increase in resting heart rate is a sign of fatigueOvertaxed nervous system (burnout), heart rate goes upSnapshot feature on the app; first thing in the morningConsistent reading within context while still in bedAfter rest and recovery, where is HRV compared to other days-Rapid-fire questions on HRV…58:36Why do men tend to have higher HRV than women?Do strength or endurance athletes have a leg up when it comes to HRV?-And much more…Resources mentioned:– Dr. Jay T. Wiles:HanuThrive Wellness and PerformanceHanu Health Podcast– Podcasts:Biohack Your Breath With Nose “Boners,” Carbon Dioxide Inhalation, Tibetan Longevity Stretches & Much More: How To Unlock The New Science Of A Lost Art.– Books:The Oxygen Advantage by Patrick McKeownBreath by James NestorConscious Breathing: Discover the Power of Your Breath by Anders Olsson– Other Resources:Oura RingRelaxatorOthershipBody Oxygen Level Test(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:BGF podcast w/ Dr. Koniver on cortisolBook: Why Zebras Don't Get Ulcers by Robert SapolskyBook: The Oxygen AdvantageThe Christian Gratitude JournalBook: The Polyvagal Theory by Stephen Porges

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...26:01Listener 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...1:02:34What 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.comallegiategym.comGuest'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...1:07:10Resources mentioned:Lauren and Renee's websiteOura RingKion SleepOthership appGuest'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 WebsiteHAELO FacebookHAELO InstagramHAELO Twitter

"Mr. Gorbachev, unstress this mess." -Ronald ReaganOf 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...03:3040% discount$29 down now, fully refundable$150 value gift box if you are one of the first 1,000 to pre-orderEntered to win a one hour one-on-one coaching with Ben Greenfield from our advisory team and Ben Greenfield FitnessPre-order here!-Dr. Jay's top 5 daily habits for destressing...07:30-1. Exercise is SO important for stress resilience...08:15Start your day with a walk in the sun.Good, quality resistance training. Anything that helps build strength.The Muscle Intelligence podcast hosted by Ben Pakulski. (check spelling)Zone 2 cardio training. (45 min to an hour, 4-5 days per week)Zone 2 Training Podcast with Iñigo San-Millán, Ph.D. & Peter Attia, M.D.Walking, in general, is an extremely effective means to adapt to stress.Dr. Wiles aims for 8,000-10,000 steps per day.-2. Elemental stressors...18:00Sauna: 220 degrees for 20 minutes, 6 days per week.Elemental stressors build a more effective nervous system.Breathing exercises in the sauna.Cold exposure 6 days per week.3 minutes in an ice cold shower, keep the body moving.Aim for at least 3 times per week of hot and cold exposures.-3. Quality personal time with loved ones...24:10Good quality social engagement is one of the top things for mental health and well-being.Find time for connectedness.-4. Focused nutrition and focused fasting...26:45Dr. Wiles intermittent fasts every single day. Generally, stops eating around 6 or 7 p.m. at night, does not eat again until 12 or 1 p.m. the following day. Benefits mental acuity, positive biometric changes, and stress reduction.Occasionally takes on an extended fast: 24, 48 or even 72 hours.Quality food that does not produce excessive inflammation. Avoid highly refined sugar.Focus on whole foods, foods that makes you feel good. Focus on the quantity of food. -5. Breathwork and HRV biofeedback...37:305-10 minutes of resonance breathing every day.Focused breathing periodically throughout the day.Wind down after workouts: 2-5 minutes of down-regulating breathwork.HRV biofeedback is a go-to practice.-Honorable mentions...43:30Focus on good quality sleepLight therapy all day longGreat water and mineralizationSupplementationResources mentioned: Dr. Nathan Bryan On the Effects of Nitric Oxide on Physical Performance podcast episodeDr. Jay's Daily Routine podcast episode