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…56:30Guest'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 handlesMarco's TwitterMarco's InstagramHRV4Training InstagramResources: Marco's WebsiteHRV4Training 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...56:00Social Media:Siim's InstagramResources mentioned:Siim's WebsiteSiim's YouTube ChannelSiim's new book: WINSiim's book: The Immunity FixSiim's book: Stronger By StressSiim'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...19:30Listener Q&A:Mike asks: How do I manage anxiety and comfortability while doing the breathe light to breathe right exercise?...21:20In our answer, we discuss:It is common for people with perfectionist tendencies to put forth too much effortOn one hand the practice creates air hunger which can trigger fight or flight, on the other hand the practice stimulates the body's relaxation systemThose with a BOLT score less than 12 or 13 seconds will feel a sense of air hunger all the time; they should increase their BOLT score before advancing to breathe light to breathe right"Passive volition" is engaging without trying too hard which keeps you in the pocket for relaxationWearables could cause stress for some people if the data causes stressHawthorne effect: we will change the way we act if we know we are under observation. Try to harness this for goodJay hopes people can utilize technology to become their own best tool for biofeedbackRobert 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:Jay's personal experience with apnea tables has been improved sleep and increased HRVBreathe holding is not appropriate for pregnant women or people with anxiety or panic disordersThe scientific reason for what causes people to let go is discomfort signals coming from the diaphragm going up to the brainWhat 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 CreatineFollow William on social media:Instagram: @dr.williamwallaceTwitter: @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!...57:08Resources mentioned:https://www.ketoneaid.comhardketones.comGuest'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?...57:18What 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...54:47Resources mentioned:Dr. Lagos' websiteHeart 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?...46:03Resources mentioned in this episode:Dr. Wiles' overview of HRV on the Ben Greenfield Fitness podcastDr. Wiles' personal websiteHanu Health WaitlistAtomic Focus by Patrick McKeownHeart, Breath and Mind by Leah LagosHanu Podcast w/ Dr. Leah LagosHanu 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 websitePodcast: School of CalisthenicsOxygen Advantage CoachGuest's social media handles@jackohumanflag @rootedlife.co.uk@schoolofcalisthenics