Renee Belz & Lauren Sambataro

We are thrilled to have Dr. Jay Wiles on the podcast to answer the most common questions we hear about Heart Rate Variability. Many biohackers are tracking this metric but don't know what to do with the data or how they can strengthen their HRV. Dr. Jay shares incredible insight into this powerful metric, as well as practical tips you can begin right away.Dr. Jay 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. SHOW NOTES: 0:41 Welcome to the show2:53 Dr. Jay Wile's Bio4:47 Welcome Dr. Jay!5:44 The basics of Heart Rate Variability9:01 Is a higher HRV better?11:44 The 20/40 Rule13:39 How to interpret your own trends16:10 Balancing parasympathetic & sympathetic18:11 The reason for gathering data20:25 Modern day chronic stress22:20 Different types of breath work to control our nervous system26:15 Being “your own data machine”27:38 Renee’s experience with Lief Therapeutics27:55 Resonance frequency breathwork29:46 Vagal Tone & Vagal Modulation33:10 Higher isn’t better34:06 *Thrive Market - Save 25%!36:39 Other ways to strengthen HRV39:57 HIIT & HIRT Training + Zone 2 Training42:02 Why you should pick up heavy things!42:24 Using HRV to test food reactivity45:52 PEMF & Haelo device46:40 Grounding & Neuroscience tech48:13 Lauren’s experience with AmpCoil & HRV49:38 How tech always affects our recovery53:19 How to measure HRV in the moment56:58 Dr. Jay's morning routine58:47 Are wearables accurate?1:02:02 Identifying sleep stages1:05:04 What to do with your personal scores1:07:42 Know which metric you're testing: RMSSD vs SDNN1:10:24 Renee’s experience with OURA vs Biostrap1:14:11 His final piece of advice1:17:29 Thanks for tuning in!RESOURCES:Ben Greenfield Podcast: A Deep Dive Into HRVLief TherapeuticsElite HRV AppApollo Neuro - Save 15% with code BIOHACKERBABESHaelo DeviceNuCalmAmpCoilOura RingBiostrap - Save 10% with code BIOHACKERBABESPolar Chest StrapHRV For TrainingConnect with Dr. Jay Wiles!DrJayWiles.comThrive-Wellness.comInstagram: @DrJayWiles_______________________Thrive Market - Save 25%!Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Best-selling author, Anna Cabeca, DO, OBGYN, FACOG, is known nationally as The Girlfriend Doctor and helps women truly thrive in body, mind and spirit. Dr. Anna is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She holds special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy.A passionate health advocate for both women and men, Dr. Anna shares her insights and wisdom to support the menopausal journey for women in today's world.SHOW NOTES:0:42 Welcome to the show!2:58 Dr. Anna Cabeca’s Bio5:32 Welcome Dr. Cabeca!6:59 Dealing with stress in today’s world9:03 Transitioning into menopause10:36 Starting with nutrition & lifestyle12:29 Neuroendocrine symptoms from hormonal changes14:45 Glucose & Ketones for the brain17:01 The Keto-Green Way20:18 Stress & Cortisol20:56 Fasting & Time-Restricted Eating24:04 How to support your family28:03 Tips to support blood sugar30:18 Why we need progesterone31:17 Testing urine pH & ketones33:20 Why you have to test for ketones!33:54 Her experience with a CGM36:28 Her recommendation for urine pH37:49 Cortisol & Oxytocin relationship40:58 The Keto-Green Way principles41:51 *LightPath LED*44:53 4 key lab biomarkers to check48:29 Using her Mighty Maca formula49:10 Testing High Sensitivity C-Reactive Protein51:47 Supporting detoxification pathways52:50 Her next book!53:42 The sneaky role of cortisol56:13 Supplementing with oxytocin1:02:20 Heart Rate Variability testing1:09:20 Her final piece of advice1:11:12 Thanks for tuning in! RESOURCES:Dr. Anna Cabeca:WebsiteFacebookYouTubeInstagramPinterestLightPath LED Red Light - Code BIOHACKERBABES for 10% offSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Are you ready to take the plunge? This week we're talking about all of the incredible health benefits of cold exposure and our top biohacks for incorporating it into your daily routine. You will learn about the different types of thermogenesis; how cold exposure impacts sleep, recovery & weight loss; Ben Greenfield's "Strike, Stroll & Shiver" protocol; other biohacks for cold thermogenesis; and the benefits of hot/cold contrast!SHOW NOTES: 0:52 Welcome to the show!3:32 The body’s two responses to cold5:10 Two types of thermogenesis7:12 What are the benefits?12:54 The influence on brown fat (BAT)15:25 Impact on appetite16:12 How cold exposure affects sleep20:00 Faster recovery from exercise21:22 The post-workout / cold exposure debate22:55 STUDY: Caloric increase with cold-water immersion23:43 The Michael Phelps secret24:57 *Four Sigmatic Ad*25:49 Support for depression & mental health27:03 Ways to get cold exposure!31:30 Nitrogen vs Electric cryotherapy34:20 *Kion Cold Challenge*35:18 Ray Cronise’s Shiver System36:08 Hot/Cold Contrast therapy38:13 Additional cold biohacks38:41 “Strike, Stroll, Shiver”39:51 Potential risks of cold exposure41:10 Important factors for optimal exposure43:04 Adding in love & acceptance44:03 How do we know if it’s working?46:35 Thanks for tuning in!RESOURCES:Four Sigmatic - Use discount code BIOHACKERBABESGoop Lab episode with Wim HofMorozko ForgeKion Cold Thermo ChallengeCool Fat Burner & Gut BusterIce BarrelKristin WeitzelLOCAL RESOURCES: FICS NYC - Electric Cryo *Code: BIOHACKERBABES for 20% offNEXT Health, Los Angeles & New York City - Electric CryoUpgrade Labs - Los Angeles - Electric CryoRio Tan Cryotherapy & Recovery, Las VegasSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Dr. Molly Maloof is on a mission to radically extend healthspan--the number of years free from disease or disability--and maximize human potential by promoting wellness lifestyles that generate optimal health. She is on the frontier of personalized medicine, medical technology, health optimization, and scientifically-backed wellness endeavors. In this episode, Dr. Molly shares the importance of working through trauma and controlling your perception of stress, as well as the major epidemic not enough people are talking about in 2021.SHOW NOTES: 0:49 Welcome to the show!3:29 Dr. Molly’s Bio4:57 Welcome Dr. Molly!5:51 Her journey from medical school to now8:38 The latest in Silicon Valley health tech9:42 The big debate on CGMs11:05 How to begin trauma-work14:03 Screening for trauma with patients17:28 Renee’s story on “perceived stress”17:57 Combatting stress & multi-tasking19:48 Neurofeedback therapy21:28 The epidemic we aren’t talking about24:14 Other conditions related to trauma25:53 Louise Hay on “deep pain and struggle”27:25 Negative Self-Talk28:13 How Psychedelics support the subconscious28:56 How to learn more about plant medicines31:15 What you need to know before doing a retreat34:10 Screening patients for Ketamine-therapy35:33 Where she draws personal inspiration39:28 Creating a “biphasic life”40:51 Her final piece of adviceRESOURCES: Twitter: @mollymaloofmd Instagram: @drmolly.cowww.MollyMaloofMD.comwww.drmolly.coLinkedInMindbloomBook: Buddha Takes No PrisonersLEVELS CGM - skip the waitlist!Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Could this natural drug and alcohol alternative, also known as the "Sober Psychedelic", transform the future of mental health? Cameron George, the founder of TRU KAVA, joins us this week to share the fascinating history behind Kava, how it's impacting our brains and mental health status and why he's on a mission to set the industry standard for quality, safety and education around kava within the mass market. TRU KAVA is focused on developing user-friendly products that deliver the full therapeutic action of the traditional kava drink, which is the only form that has been highly prized in the south pacific islands for over 3000 years.SHOW NOTES: 0:53 Welcome to the show!2:36 Cameron George’s Bio3:38 Welcome Cameron!4:36 What is Kava?7:08 Cameron’s health journey14:40 Concerns with Benzodiazepines16:13 *Kion – Save 15% with code BioBabes1517:20 Looking for a plant-based alternative20:36 An increase in social connection & introspection22:50 GABA receptor upregulation26:12 Why is Kava good for so many things?31:10 Kava as “The Great Protector”34:40 The GABA pathway35:48 Ion-Channel blocking, COX-1 & COX-2 inhibitION37:04 Nrf2 upregulation for anti-oxidation37:28 Processing emotional traumas & stress38:13 How the indigenous people use it42:09 *LightPath LED – Save 5% with code BIOHACKERBABES45:12 Lauren’s first experience with Kava46:45 The different strains available50:30 Newest product coming soon53:07 Cultures that embrace psychedelics55:32 His final piece of advice58:20 Thanks for tuning in!RESOURCES: GetTruKava.comInstagram: @TruKavaFacebook: Tru KavaKion - Save 15% with code BioBabes15LightPath LED - Save 5% with code BIOHACKERBABESSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

In 2008, Ben Azadi went through a personal health transformation of shredding 80 pounds of pure fat. Ever since, Ben, FDN-P, has been on a mission to help 1 billion people live a healthier lifestyle.Today he shares his expertise on the topics of the ketogenic diet, intermittent fasting and metabolic flexibility. He shares practical tips to get fat-adapted along with the common keto traps you need to avoid in order to optimize your health and lose weight.SHOW NOTES: 0:53 Welcome to the show!3:2 Ben Azadi's Bio4:08 Welcome Ben to the show5:25 How he got started in the health industry9:35 Reestablishing a positive mindset12:53 Why Keto isn’t a diet14:20 Metabolic flexibility & Keto flexing15:30 How our ancestors naturally fasted18:15 Common reasons for keto fails20:14 Using bitters to increase bile flow21:22 The Four Pillars of Keto Flexing23:18 The "2-2-2-2 Rule"24:22 Why we need to “mix things up”28:12 We are designed to fast31:36 Refrigerator vs Freezer analogy34:25 Hormones: Leptin and Ghrelin 36:30 Balancing protein with ketosis40:18 Pendulum probiotic for diabetes41:59 Burning fat during deep sleep45:53 Adjusting your food after a bad night’s sleep48:10 Advice for women & fasting51:25 The "5-1-1 Rule"52:37 Lauren’s experience with her cycle & carb sensitivity55:50 Starting your journey to become fat-adapted57:09 Mitochondrial-density in the cells1:00:10 His final piece of advice1:03:26 Thank you for joining us!RESOURCES:Website: www.benazadi.com  Instagram: @thebenazadi Facebook: www.facebook.com/thebenazadiYouTube: www.youtube.com/ketokampClubhouse: @thebenazadiSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

This week we're discussing increasing healthspan, not just lifespan! Your healthspan is the number of years you are living a healthy life, free of disease. By learning lessons from the Blue Zone regions of the world (where they have a high number of centenarians) along with the latest research in anti-aging and longevity, we can increase the number of our healthy years on this planet.We are also celebrating our 100th episode and are so grateful to our amazing supporters and listeners!3:12 What is aging?4:17 Healthspan vs Lifespan5:55 Why we start aging6:25 How can we impact healthspan7:49 Options for testing your biological age9:29 Telomere testing 11:10 Organic Acids Test11:55 Genetic Testing12:26 FOXO3 Gene13:25 What causes aging?14:30 DNA damage 16:06 The Goldilocks Rule16:21 Chronic inflammation19:05 Glycation & Sugar20:27 Biohack for AGEs21:25 Quantification for blood sugar control21:56 Methylation24:17 Mitochondrial function25:45 AMPK vs mTOR28:35 Caloric restriction31:25 Fasting biohacks32:08 Oxidative stress & antioxidants34:10 Estrogen metabolism on the DUTCH35:01 NanoVi technology36:30 The importance of optimism for longevity38:15 What we can learn from the Blue Zones42:05 Managing blood sugar44:04 Taking advantage of hormesis45:13 Meditation = Resiliency46:17 Fasting46:54 Exercise 47:20 Our top anti-aging nutrients56:02 Peptides, Exosomes, PRP & Stem cells57:02 Intelligent exercise1:00:28 Poor posture & NUCCA chiropractic1:02:46 Mindset, gratitude & community1:04:23 The Centenarian Olympics1:08:02 Thanks for tuning in!Resources:Inside Tracker’s InnerAge 2.0GlycanAgeThorne’s Biological TestSpectraCell Telomere TestLife Length Telomere TestOrganic Acids Test (OAT)Self Decode DNA ReportsFoundMyFitness Genetic ReportsLevels CGM -Skip the waitlist!DUTCH TestStrateGene AnalysisDefender Shield – Save 10% off with code BIOHACKERBABESNanoViSTUDY: oxidative stress in prostate & breast cancerSTUDY: optimism & longevityBB Episode – Anyone Can Meditate with MusePremier Research Labs Royal JellySpermidine Premier Research Labs ResveratrolDesigns for Health Resveratrol Supreme - save 20% with code FIRST20NOWDry Farm Wines - get your first bottle for a penny!Designs for Health Astaxanthin - save 20% with code FIRST20NOWQuicksilver Scientific NAD+ GoldCoQNol (CoQ10) & Mito-PQQ - save 20% with code FIRST20NOWDesigns for Health Carnosine - save 20% with code FIRST20NOWTimeline Nutrition MitoPure (Urolithin A) - save 10% with code BIOBABES10T.A. Sciences TA65Dr. Harry Adelson & Stem CellsInternational Peptide Society (IPS)Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Mollie McGlocklin is the creator, and lead behavioral change coach at Sleep Is A Skill, a company that optimizes people's sleep through a unique blend of technology, accountability, and behavioral change. After navigating insomnia while traveling internationally, she created what she couldn't find - a place to go to learn the skillset of sleep. In this episode she discusses the epidemic of sleep deprivation, biohacks for altering your circadian rhythm, why you should invest in your "sleep capital", the topic of chronobiology, the pros and cons of using sleep trackers and her top tips to get a good night's sleep.SHOW NOTES:2:38 Mollie McGlocklin's bio3:12 Welcome Mollie to the show!6:08 How she got interested in sleep10:44 The main driver of sleep deprivation14:50 Biohack for altered Circadian Rhythm22:36 Discovering sleep quality with OURA ring24:30 Investing in your “sleep capital”26:20 Balancing indoor and outdoor light31:01 Tech to optimize light exposure33:06 NASA Studies on lighting35:45 Factors that affect body temperature37:26 Addressing ‘thought timing’41:04 Sleep Chronotypes43:15 Sleep Study University of Colorado45:48 How to shift your sleep schedule49:15 What are sleep meds doing to us?54:39 Lauren’s altered sleep data during COV**56:14 Bias amongst sleep trackers59:09 Her final piece of advice1:03:10 Where to find Mollie1:05:51 Thanks for tuning in!RESOURCES:Sperti LightEBB SleepSleepIsASkill.comThe Sleep Is A Skill PodcastWeekly Newsletter: Sleep Is A SkillLinkedInInstagramFacebookTwitterPinterestYouTubeSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Dr. Carrie Jones, our go-to hormone expert, joins us this week for a deep dive on hormone testing and women's health. She shares why it's better to look at hormones through urine testing, the dangers of xenoestrogens and endocrine disruptors, whether we should be eating soy, her opinion on the birth control pill and why infertility rate are skyrocketing.Dr. Jones is an internationally recognized speaker, consultant, and educator on the topic of women's health and hormones. Dr. Jones graduated from the National University of Natural Medicine in Portland, Oregon where she also completed a 2-year residency in women's health, hormones, and endocrinology. Later, she graduated from Grand Canyon University's Master of Public Health program. Recently, Dr. Jones became board certified through the American Board of Naturopathic Endocrinology. She was adjunct faculty for many years, teaching gynecology and advanced endocrinology/fertility. While in practice, Dr. Jones served as Medical Director for 2 large integrative clinics in Portland. She is currently the Medical Director for Precision Analytical Inc.SHOW NOTES:1:03 Welcome to the show!2:48 Dr. Carrie Jones' Bio3:45 Welcome Dr. Carrie!4:38 Why are hormones so important?6:28 Her passion for hormones & women's health10:47 Why to test with urine vs blood13:13 Cortisol saliva testing14:37 Dr. Carrie’s favorite part of the DUTCH test17:23 Cortisol Awakening Response21:22 Tips to optimize your morning23:20 Xenoestrogens26:03 Emunctory system in the body28:23 Where does soy fit into the picture?33:33 The “bathtub” detoxification analogy36:26 COMT & Magnesium37:37 DIM supplementation & cruciferous vegetables39:40 Balancing estrogen pathways42:47 Infertility rates are skyrocketing45:55 Sex Hormone Binding Globulin (SHBG)47:46 Lack of education on the Birth Control pill50:25 Nutrients lost with medications52:37 Where does genetic testing fit in?56:23 Her final piece of advice1:00:01 Thanks for joining us!RESOURCES:DUTCHTest.comDrCarrieJones.comInstagram: @Dr.CarrieJonesDrBenLynch.comSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Our guest this week is Dr. Beth Westie, host of The Female Solution Podcast, and we discuss the concerns with female health solutions in today's world and tips to optimize our hormones. Modern styles, trends, and expectations of women and young girls often don't fit how women actually are and we discuss how we can overcome these social modern beliefs.The number 1 reason women struggle with health and weight loss 4:21Why clothes often don’t fit us 10:08Advice for healing the negative self talk 15:25When we need to start making some changes 21:50Going to the doctor 30:05Top tips for eating during our cycle 38:56Why women are designed to store fat 43:51Doing Harm 48:10Beth’s opinion on fasting 51:56Cultivating patience to change 58:19When asked why women struggle with health, “It’s because we’ve been trained like men. It’s because all of our basic education on nutrition, on health and exercise and everything, and training. All of it was based off of a male body and we expect our own systems, which change every single week, to perform and execute everything, and have results like a male body, and we’re never educated fully on all the things that happen.”Dr. Beth Westie's WebsiteFacebook: Dr. Beth WestieInstagram: @DrBethWestieSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands