Don steals the show again with 10 life principles he's used to develop gold medal athletes. These apply to you whether you are trying to win a championship or just live a happier, healthier, fitter life. We cover grit, flow, emotional intelligence, resilience, energy conditioning, strength, movement, and skills: tactical, life, and technical. -- topics listed below The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-23 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-23 TOPICS: * Don's background (sports scientist, with Ohio State's Wrestling team, vying for a National Championship) * Recapping Don's 4 Pillars of Athlete Monitoring (check out our first podcast with Don for more details) * Don's Athlete Development Triangle: psychology/physiology/skills continuum (see show notes) * Physiological side of the Triangle: movement, strength, energy-systems, resilience * Psychological side: grit/mindset/presence, flow/focus, emotional intelligence * Skills: tactical, life, technical * How Don developed the Triangle * How the 4 Pillars and other resources can help quantify where someone is on the Triangle * The Triangle becomes a Tetrahedron (woah!): role and perspective of Coach * Don's own life experience managing the psychological side * Don takes us through each element of the Triangle, for an everyday person to an elite athlete, starting with Movement * A brief statement on Strength: desert people versus jungle people and its importance over everything else * Energy Systems and the importance of measuring instead of "feeling" for most efficient training. Hint: get a heart rate monitor * Resilience: maximizing ability to recover to train/compete better, using various "check-engine-lights" * The Psychology side of the Triangle, starting with * Mindset/Grit/Presence * Focusing to achieve the "Flow" state not just in athletics but also at work, art and life.. disconnecting that prefrontal cortex! * Emotional Intelligence: Recognizing and modulating an internal emotional response * Tactical Skills: the wiring to in-the-moment recognize and re-adjust or formulate a plan * Technical Skills * Life Skills are other skills outside the sport, like understanding nutrition, relationships Guest: Don Moxley https://directory.elitehrv.com/don-moxley-sport-scientist/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-23 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-23 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

You are likely falling behind if you aren't looking at certain data for athlete training and development. Alan Couzens shares his expertise integrating software and data analysis into both recreational training and elite level sport. -- topics listed below The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-22 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-22 TOPICS: * MAD Science, Maximal Athletic Development * The higher the athlete, the more training load is the primary stressor * HRV is as applicable to recreational athletes as it is for elite athletes * Twitter coach poll: What new skills are you going to learn this year? * Data Analysis * Communication/Sports Psychology * Biomechanics * A computer programming language * Coaches learning how to code, software and data are changing the game * Training load may not be so simple. Volume vs Intensity * Coaches: statistics and data analysis, possibly a new requirement going forward * Limitations of dose-response modeling & predicting performance from training load * Can athletes afford to ignore non-training factors? * Subjective wellness questionnaires are useful for athletes: self-rated mood, perceived sleep quality, and others * Changing the conversation between coaches and athletes. What’s going on in your life outside of training? * Perfect periodization. The case for separating volume and intensity in a model for training. * Volume is sometimes underrated. Intensity is appealing but isn’t always the solution to better results. * Modulating volume and intensity in training for better long term results. * Connective tissue takes longer to adapt than muscle tissue. Why this is important for long term results. * Predicting injury with machine learning. Variables to consider. * Predicting athlete injury: self reported life stress potentially a strong predictor (combined with high training load) * The negative impact of social media on smart training plans * Training and non-training factors. Using HRV to understand the bigger picture of performance. * The un-sexy, un-tweetworthy training sessions are often the most important sessions for long term results. * The power of massive data to transform training, coaching, and sport science * Free training and recovery calculators from Alan Couzens * Altitude training: risks and individuality for athletes * Vegetables before pre-workout drinks. Big picture before little hacks and tweaks. * What’s your sweat rate? A calculator for how much fluid you should be replacing during training and competition. * The stress of competition changes how your body handles heat, hydration, energy regulation and more. Guest: Alan Couzens https://www.alancouzens.com/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-22 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-22 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Are you winning the war against gravity? Dr. Eric Goodman of Foundation Training shares deep thoughts and tips about biomechanics, complacent adaptations, and how to decompress and activate the right muscles, joints and tissues in life and in sport. http://foundationtraining.com -- topics listed below The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-21 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-21 TOPICS: 3:00 - From chiropractic to biomechanics, avoiding surgery for back issues 7:30 - Quietly suffering back pain doesn’t have to be “normal" 7:45 - When the center of your body has gone haywire and become weak 9:15 - Pain sensitivity is just as individual as “body type", as influenced by many factors 10:15 - How technology contributes to postural challenges 12:00 - Complacent adaptation, unconsciously adapting towards bad body positions and movement patterns 15:00 - Winning the tug of war game against gravity for better structural health 18:30 - Mobilizing resources in the body for the wrong type of stress, physical vs mental stress 19:00 - Why Dr. Eric Goodman believes that optimizing the body’s communication pathways (the nervous system) is one of the most important components of health and performance 25:00 - Trunk compression can suppress posterior chain activity in human movement. Not good. 29:00 - Rib cage positioning leading to ab, quad & hip flexor over-dependency. Get your posterior chain back. 30:30 - The most fundamental movement of the human body, hip hinging, and how to re-train it 34:00 - The relationship between the vagus nerve and the posterior chain. Discussing HRV and biomechanics with Dr. Eric Goodman. 35:00 - The SCM, the grand stabilizer of the spine, is at the base of your skull. Is your SCM functioning well? 39:00 - Changes in body position impact your heart rate variability 41:00 - Hypo mobility and hyper mobility. There are better and worse ways of achieving the same body positions. 43:00 - Controlled chaos, being flexible trumps rigidity in most cases 47:00 - Taking control of your health: self experimentation vs population statistics 52:00 - Building self awareness: One of the most important improvements you can make for health or performance 55:00 - At best, OVER quantifying your life is a waste of time. Worse, it could stop/reverse progress. 60:00 - Small daily doses. 5-10 minutes a day is harder than you think. 1:01:00 - Primary and secondary support structures. The roles of muscles, joints, and connective tissue in biomechanics 1:05:00 - Why start with isometrics before dynamic movement for biomechanical and postural reconstruction 1:09:00 - Believe in the resilience of the human body. It’s almost never too late. 1:12:00 - Physical confidence and self confidence go hand in hand. 1:17:00 - A lot of travel or driving? You can still improve your structural health. 1:18:00 - Adaptability is priceless. 1:24:40 - From spinal injury induced quadriplegia to free standing, in part by using Foundation Training 1:30:00 - The new online resources for Foundation Training - a world class guide to biomechanics 1:36:00 - One thing you can add to your routine to make the biggest difference in your health & performance Guest: Dr. Eric Goodman http://foundationtraining.com Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-21 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-21 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Ever wonder what metrics correlate with world championship performance? Don Moxley, sport scientist at The Ohio State University, shares details about the exact tests he uses that have contributed to national titles and gold medals with his athletes. -- topics listed below The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-20 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-20 TOPICS: 3:15 - A journey going from athlete to successful Exercise Scientist 6:00 - Analyzing the data of world champions 7:00 - Key performance metrics for world class wrestling 9:00 - Alternatives to VO2 max testing used by national champs 12:00 - Using FMS (Functional Movement Screen) with elite athletes 12:30 - Athlete monitoring: What to look for in the data 13:20 - Money Ball for wrestling and Signal vs Noise 16:00 - Force plates and power output: What champion wrestlers look for 18:00 - Organizing your athletes into groups for better data analysis 18:20 - Predicting competition performance based on prior data collection 19:15 - Physical prep is the biggest contributor to competition performance in talented athletes 20:20 - HRV balance as a predictor of performance in elite athletes 24:20 - How world champ athletes use RSA breathing, float tanks, mindfulness, and aggressive recovery modalities 26:00 - How psychological life stress really impacts performance, the results show 28:00 - When the numbers suddenly drop: What to do with red flag situations for athletes 29:00 - The numbers show why you can’t train through life stress and expect good results 31:00 - The hidden 4th event in triathlon that most people fail to train for: RECOVERY. 32:00 - How the HRV parameter RMSSD correlates to gold medals and championship titles 32:00 - “Readiness, based on HRV (Heart Rate Variability), predicts the success of my top athletes” 34:00 - Case study: Reducing an elite athlete’s training load leads to increased performance 34:00 - What to do if RMSSD (Heart Rate Variability) is too low for an athlete 41:00 - Narrowing down data types to make effective training decisions without wasting time 44:00 - Minimum Effective Dose (MED): The evolution of athlete monitoring 46:00 - Genetic differentiation in athletes: How smart quantification can get each person the best results Guest: Don Moxley @donmoxley Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-20 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-20 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Keith brings muscle, brains, and pragmatism to the quest for health and performance. His simple but effective tips for exercise, health, and business could easily boost your results in all three areas. -- topics listed below The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-19 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-19 TOPICS: 4:20 - Taking control over your own health and financial situation 6:40 - On taking risk. Life is lived on the fringes. 11:00 - An evolutionary take on the pursuit of entrepreneurship, health, nutrition, and high performance 13:30 - How science often misses the big picture, and why that’s bad 17:00 - Biohacking and the paleo lifestyle: How do they co-exist? 19:00 - Obligate movers, opportunistic eaters. What can we learn from hunter gatherers? 22:00 - What it feels like to be 137 years old - ask Wolverine 22:30 - Wave and weave: The new and simple paradigm in exercise programming for health 23:00 - Should you HIIT or should you do endurance for better health? 28:30 - ARX Fit: How a simple machine can revolutionize your fitness in minimal time 33:00 - Strength vs strength endurance: Different people are wired differently 34:00 - Training with an injury: How to recover faster with ARX Fit 36:00 - How smart quantification can safely increase your strength and power output 41:00 - Concentric vs eccentric exercise: Which to use when? 42:00 - The difference between training for health and training for competition 43:00 - Is training periodization good for long term health? Maybe not. 45:00 - How “variety" can maximize your gains for exercise, economics, and movie box office sales 48:50 - Human adaptability: Leverage it to your advantage to increase fitness in less time 50:30 - Quantification: An important tool for the modern lifestyle 52:40 - Via negativa: If you shouldn’t be pounding the same modality, what should you be doing? 54:00 - Does self quantification conflict with a more “natural" lifestyle? Pros and cons 58:30 - Health goals? Don’t tackle 10,000 things at once. Stair step. Guest: Keith Norris http://paleofx.com Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-19 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-19 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Are all lab tests created equal? Chris Kelly breaks down the lab tests that get the best results for his athletes and health clients. We talk blood work, hormone and cortisol testing, stool testing, and how to make better decisions given certain lab results. Join me in this great discussion with Chris Kelly of Nourish Balance Thrive! -- topics listed below Leave a quick review for the podcast: https://elitehrv.com/review-ep-18 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-18 TOPICS: - Blood chemistry testing - Blood glucose - Hormone testing - Organic acids and microbiome testing - Yeast, parasite, or bacterial overgrowth - Cortisol and circadian rhythm testing - The relationship between loneliness and reduced performance - Erectile dysfunction - The Elite Performance Program - Acellular carbohydrates Guest: Chris Kelly http://nourishbalancethrive.com Host: Jason Moore Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-18 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-18 --

Dr. Steve, the Sock Doc, shares a journey of integrating systems within the body. Connecting the nervous system to organs, muscles, bone, connective tissue and more, Dr. Steve has developed a practice around a concept he calls Systems Healthcare - Integrative Wellness. We talk hormones, assymetry, dysfunction and simple tests you can perform to become more aware of your own situation. -- topics listed below Leave a quick review for the podcast: https://elitehrv.com/review-ep-17 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-17 TOPICS: 2:20 - When a medical practice expands to holistic work 3:50 - How systems of the body integrate, from nutrition to injury 4:30 - Finding common patterns between improving health and increasing performance 5:00 - Patterns and compensations that can lead to injury or sickness 7:00 - Acute situations that cause chronic conditions to surface 8:00 - Injury related neurological memory. Is your injury actually resolved? 9:20 - Finding the root cause of physical injuries - structural and muscle testing 11:00 - Simple test for gaining self awareness of structural imbalances 14:00 - Is structural asymmetry always going to cause health/performance issues? 17:30 - Audio tests of structural and physical dysfunction 21:20 - How Dr. Gangemi decides a patient needs to look into nutrition 24:40 - Viscerosomatic relationships - the muscle organ connection 25:00 - How elevated cortisol can lead to a knee or joint injury 32:20 - The role of fascia in organ health, human function and dysfunction 36:00 - Physical injury causing digestion or organ dysfunction over time 36:00 - Very odd: A climbing accident that triggered dairy intolerance 40:00 - Cheating science: some clinical trials may remove participants who don’t conform to expected results 42:00 - Self awareness vs just doing what you’re told - which gets better results? 46:00 - Should everyone really wear “barefoot” style shoes? 48:00 - What is the purpose of shoes? Consequences of different types of shoes 52:00 - Orthotics and treating symptoms vs root causes 55:00 - Fear of the floor - a recurring theme and basic tests for health 1:00:00 - When playing it too safe (don’t lift that!) comes back to haunt you later in life 1:01:00 - When good rehabilitation turns into a chronic bad habit 1:10:00 - What is Functional Neurology? Just a way to sound smart? 1:13:00 - Eating frequently vs Intermittent Fasting (IF) - the Doc weighs in Guest: Dr. Steve Gangemi - the Sock Doc http://sock-doc.com Leave a quick review for the podcast: https://elitehrv.com/review-ep-17 (Thanks in advance!) Learn about Heart Rate Variability at HRVcourse.com: https://hrvcourse.com/ep-17 Host: Jason Moore https://elitehrv.com/podcast Show notes: https://elitehrv.com/podcast --

Could micronutrient deficiencies be holding you back? Dr. Eldred Taylor shares the importance of amino acids for energy and autonomic nervous system health, as well as how they and other micronutrients impact your Heart Rate Variability. Hint: These topics could be a good place to look if your energy levels, motivation, and general health aren't where you'd like them to be. -- topics listed below Guest: Dr. Eldred Taylor Supplements for boosting HRV and Autonomic health: https://elitehrv.com/TaylorMD PowerPoint and show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-16 (Thanks in advance!) TOPICS: 02:30 - What are amino acids? From neurotransmitters to muscle tissue 5:45 - Which neurotransmitters are important to pay attention to (and are under your control)? 9:00 - Potential root causes and consequences of neurotransmitter imbalance 14:45 - Cravings: Serotonin's relationship to blood glucose, insulin and amino acids 18:15 - Why cravings can make you exhibit uncontrollable (& sometimes socially unacceptable) behavior 19:30 - Why is amino acid deficiency so prevalent? 20:15 - The dark side of antacids & why to avoid them 26:45 - The role of gut bacteria in amino acid absorption and utilization. 29:45 - How gut bacteria influences the immune system and digestive enzymes 30:45 - Are you really eating a wide variety of foods? Or just rearranging the same ingredients? 34:30 - Which nutrients are important for better energy and improved HRV? 40:30 - Aging: What you can do to postpone or reverse biological aging 42:45 - Acid reflux: More stomach acid might be better, especially as you age 44:45 - Simple tips for better digestion and nutrient absorption 46:15 - Nutrients from whole foods vs supplements 48:45 - Vegans: Why L-Carnitine is super important 50:45 - Supplementing micronutrients and amino acids to increase HRV Guest: Dr. Eldred Taylor Supplements for boosting HRV and Autonomic health: https://elitehrv.com/TaylorMD Host: Jason Moore https://elitehrv.com/podcast Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-16 (Thanks in advance!) --

Is it possible to have a nutrition plan that is customized *exactly* for your own individual needs? Best selling author and former research biochemist Robb Wolf joins us to talk about the failings of one-size-fits-all diets, the neuroregulation of appetite, and much more. -- topics listed below Link to the Wired To Eat book: https://elitehrv.com/wte Leave a quick review for the podcast: https://elitehrv.com/review-ep-15 (Thanks in advance!) TOPICS: 15:50 - Confirmation bias of self transformation stories & individual variation of insulin resistance 17:30 - The Wired To Eat template for tackling nutrition & health 20:00 - When nutrition and health guidelines turn into religious doctrine 22:20 - Controversy over the “cheat meal” or “cheat day” with long term progress 24:00 - The biological impact of cheat meals from a holistic point of view 26:40 - Supernormal stimuli: drugs, porn, and the planned cheat meal 29:45 - Abstainers vs moderators - alcoholism & food addiction 31:30 - Could excluding certain foods lead to neuroticism and disordered eating? 33:00 - Accidentally bypassing your neuroregulation of appetite? How to eat more - like a true Man vs Food champion 37:40 - Personalized Nutrition: What can we learn from continuous or periodic blood glucose monitoring? 40:20 - How to tweak your epigenetics to perform like (or better than) a genetic freak 42:50 - Calories or hormonal response to food - which is the most influential on your results? 46:20 - The psychology and morality of changing your diet 47:20 - How wealth and power doesn’t make eating healthy any easier 56:20 - Is your struggle with diet about food, or something “deeper”? 58:20 - How an ancestral or paleo diet could fit into your Personalized Nutrition journey 01:05:50 - High fat, low carb. Low fat, high carb. Which is for you? (There’s a test for that) 01:08:20 - Hammers, Drills and Ketosis: The Tools Your Doc May Never Use 1:13:20 - The 7 Day Carb Test, how to quantify which carbs work best for you 1:14:45 - Step by step testing your carbohydrate response with a blood glucose monitor 1:19:20 - A hypoglycemic response to at-home blood glucose carb testing, what it looks like 1:25:00 - Adjusting blood glucose carb response testing for petite or smaller individuals 1:31:20 - Hypochondria… is it all in your head… or perhaps your gut? 1:34:20 - Are exercise, social/community, and sleep actually more important than nutrition/diet? Guest: Robb Wolf https://robbwolf.com Wired To Eat book: https://elitehrv.com/wte Host: Jason Moore https://elitehrv.com/podcast Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-15 (Thanks in advance!) --

How deep do changes in mental state impact our physiology? Today’s guest is Daniel Quintana. Dan is a Research Fellow at the University of Oslo and received his PhD in Psychology from the University of Sydney in 2013. His research focuses on the role of heart rate variability, the autonomic nervous system and hormones on mental health. In this episode, we’re going to pick Dan’s brain on the relationship between mental and physical health, autonomic dysregulation, how HRV reflects mental health condition, antidepressants and other interventions. -- topics listed below HRV Course (enrollment open for a limited time! Check it out here: https://hrvcourse.com/ep-14 Leave a quick podcast review: https://elitehrv.com/review-ep-14 (Thanks in advance!) TOPICS: 1:23 – Dan’s Background and Introduction 2:50 – Some alarming figures with respect to mental health costs 4:25 – The focus of Dan’s research: mental health, autonomic nervous system, and psychophysiology 4:47 – What exactly is psychophysiology, one of Dan’s research focuses 6:26 – How did Dan first start out in this field of study 7:37 – Dan’s first job out of college and what it is like working in a research center 8:16 – What role does the autonomic nervous system play in mental health? 10:07 – What is Psychological Flexibility and Emotional Self Regulation 12:48 – Examples of resetting your autonomic nervous system 15:24 – How to regulate your thoughts with emotional self regulation 17:02 – Constant worryings effect upon heart rate variability 19:09 – The largest influence on heart rate variability 20:02 – How over quantifying and optimizing your life can be a detriment 21:53 – The bidirectional relationship between worry and heart rate variability 23:49 – An interesting and powerful note regarding diseases and immortality 26:35 – Using heart rate variability as an early marker for cardiovascular illness and psychological illness 27:45 – Specific heart rate variability metrics and standards of measurement 30:46 – Depressions link to low heart rate variability 33:34 – Antidepressant medications effect on heart rate variability 35:47 – How tricyclic antidepressants and selective serotonin reuptake inhibitors work 37:10 – Additional implications antidepressants have including metabolic effects. 38:05 – Continued long term use of antidepressants and their implications 41:01 – Do certain drugs that affect HRV have a lasting effect on health? 43:09 – Non pharmacological interventions that improve heart rate variability 46:27 – Cognitive behavioral therapy and the patient therapist relationship 49:46 – Guided breathing and long exhales lead to improved heart rate variability 50:45 – Increased aerobic fitness levels and researching extreme athletes 53:02 – Am I too old or too young to measure heart rate variability 54:45 – The benefits of performing an at home HRV recording as opposed to a lab 57:25 – Dan’s own self quantification and data collection 58:42 – Additional ways to increase heart rate variability 59:30 – HRV improvements from acute temperature changes HRV Course Enrollment: https://hrvcourse.com/ep-14 Leave a quick review: https://elitehrv.com/review-ep-14 (Thanks in advance!) Guest: Dan Quintana https://twitter.com/dsquintana Host: Jason Moore https://elitehrv.com/podcast --