The Elite HRV Podcast: Heart Rate Variability, Biohacking Health & Performance, Quantified Self

HRV Biofeedback: Conquer Stress and Achieve Success with Dr. Leah Lagos

Peak performance expert Dr. Leah Lagos believes stress isn't in your head, it's in your body. Join us as Dr. Lagos and Jason discuss biofeedback, breathing techniques, and the science behind the 10-week program outlined in the Elite HRV app and her new book, HEART BREATH MIND. HEART BREATH MIND: Train Your Heart to Conquer Stress and Achieve Success (Houghton Mifflin Harcourt) is available August 11, 2020 in both hardcover and e-book formats. **About Leah Lagos, Psy.D.** Dr. Lagos is an internationally renowned health and performance psychologist specializing in heart rate variability (HRV) biofeedback. With nearly 15 years’ experience integrating the mind and body to reduce anxiety and boost resilience, Dr. Lagos is a recognized leader in peak performance training. In addition to consulting at the annual NFL scouting combine and providing onsite support on multiple PGA tours, she works with elite performers in sports, entertainment, medicine and business—from CEOs and hedge fund managers to Olympians, surgeons, and ballerinas. Above all, Dr. Lagos is a concerned, compassionate, and caring psychologist who combines biofeedback and psychological strategies to help clients achieve optimal performance in health and life. She lives and practices in New York City. **Show Notes** 00:41 - Meet Leah Lagos 03:15 - Leah’s book “HEART BREATH MIND” and controlling emotions under pressure 11:02 - The importance of Biofeedback 15:17 - HRV and post concussion syndrome 17:50 - Fundamental principles of HRV and Biofeedback 21:00 - Systematic breathing 25:36 - What are some of the primary systems of the body that we're activating or deactivating during this type of practice? 33:00 - What does 20 minutes of breathing practice look like? 39:30 - HRV for high blood pressure and migraines 41:00 - Leah’s 10-week program on the Elite HRV App 43:34 - Final Thoughts **Links:** - [About Leah](https://www.drleahlagos.com/) - [Heart Breath Mind Program in the Elite HRV app](https://ref.elitehrv.com/fVmfcDpZ57) - [Preorder](https://amzn.to/32nTyuu) HEART BREATH MIND on Amazon Host: Jason Moore elitehrv.com The CorSense HRV finger monitor: elitehrv.com/corsense Leave a quick review for the podcast: elitehrv.com/review-ep-47

Dr. Ted Achacoso’s Health Optimization Framework

With topics from spirituality to physics, Dr. Ted Achacoso joins Elite HRV in discussions on the Ego, Health Optimization Medicine, and "reducing suffering." Show Notes - 1:00 - Welcome, Dr. Ted! - 3:45 - Dr. Ted's mission - 10:55 - How Dr. Ted refers to the Ego and what purpose it serves - 18:30 - We are a complex adaptive system. There is no one size fits all prescription - 25:15 - Mitochondria - why are they important? - 28:00 - Where do microbiota come in? - 30:50 - Food sensitivity test and inflammation - 33:00 - Epigenetics: examples of what they affect - 42:50 - What's your framework for biohacking? - 58:10 - Holobiont - 1:02:00 - Survival level vs. optimal level - 1:05:40 - Trying to boost performance without optimizing - 1:12:00 - Sleep anchoring technique - 1:16:00 - Trying to be present and give quality of attention to the task at hand - 1:17:30 - One-cent tools - 1:28:20 - Levels of supplements - 1:48:00 - The 4 Attachments - 1:54:50 - Reduce suffering by beginning with yourself - 2:05:00 - Final thoughts - 2:13:30 - Where to find Dr. Ted Guest Bio Dr. Ted Achacoso is the founding pioneer of the clinical practice of Health Optimization Medicine (HOMe), which is the detection and correction of imbalances at the level of the metabolome. His representative body of work includes a book containing the first ever neural circuitry database (“connectome”) for an organism, journal articles, US patents, software, grants, and recorded interviews, webcasts, and speaking engagements in the areas of: - Artificial ethology, computational neuroethology (terms he coined), biomathematical modeling of nervous systems, and computability of consciousness, - Medical informatics, medical decision-making, connectionist systems (neural networks, now called deep learning), and expert systems, - Computer-assisted imaging, edge detection algorithms, and telehealth, - Virtual group dynamics, communication, and collaboration methods (He created the first wireless groupware), - Parallel, cluster, cloud, and distributed emergent computing, - Predictive complex adaptive system modeling of financial time series, and - Health optimization medicine including metabolomics, epigenetics, bioenergetics, gut microbiota, exposomics, chronobiology, and evolutionary medicine. Guest: Dr. Ted Achacoso https://troscriptions.com Host: Jason Moore elitehrv.com The CorSense HRV finger monitor: elitehrv.com/corsense Leave a quick review for the podcast: elitehrv.com/review-ep-46

Practicing Self-Regulation and Developing Neural Efficiency w/ Dr. Richard Hart

Join us as Dr. Richard Hart discusses his experiences with burnout and stress in the healthcare industry, and shares his insights on developing self-regulation techniques to manage that stress. Dr. Hart has spent a lifetime in performance from national champion in freestyle wrestling and representing Canada internationally to becoming an Oncologic Surgeon. Following General Surgical Residency and fellowship training in Hepatic Transplantation and Hepatobiliary/Pancreatic Surgical Oncology he was recruited to St. Joseph’s Health Centre, Toronto to develop and build this specialized surgical program. Within nine years the service was awarded the HPB “Centre of Excellence” by Cancer Care Ontario (CCO) having become the third busiest program in the province with the lowest Operative Morbidity and Mortality rates, all as a single surgeon. TOPICS: - 0:1:10 - Intro to episode + Richard - 0:5:43 - Dr. Richard Hart shares his experiences with burnout, mental health, and performance in the healthcare industry - 0:22:57 - Why is this burnout so severe during a pandemic? - 0:28:50 - Elite HRV users’ reactions to the pandemic - 0:32:53 - Managing stress and the change in prescription drug behavior - 0:37:40 - coping with short term and long term stress - 0:43:30 - self regulation and adaptability: developing neural efficiency and resilience - 0:44:25 - breathing techniques for managing stress - 1:01:43 - finding the self regulation method that works for you - 1:03:40 - Conclusion Guest: Dr. Richard Hart rshart_md@nextgensurgery.com Host: Jason Moore elitehrv.com The NEW CorSense HRV sensor: elitehrv.com/corsense Leave a quick review for the podcast: elitehrv.com/review-ep-45 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: elitehrv.com/ep-45

A Perfect Storm: COVID-19 and Metabolic Health

**Dr. Phil Maffetone** Clinician, Coach, Innovator | Founder of MAF Fitness and the MAF method **Professor Paul Laursen** Exercise Physiologist and Sports Scientist, Coach, Professor, Ironman Triathlete | Co-founder of “Plews and Prof” --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-44 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-44 TOPICS: - 0:0:25 - Intro to episode, Paul, and Phil - 0:3:10 - Why are we calling it the Perfect Storm? - 0:6:35 - What does overfat have to do with Covid-19? - 0:13:30 - Specifically, why are we more at risk when we're overweight? - 0:21:55 - What percentage of the population is at risk in this way? - 0:25:00 - Defining overfat and underfat - 0:29:40 - Why measure at the waist? Why does that ratio matter? - 0:33:50 - Why it won't help us to stress about our current situation and why we should instead focus on our long term health - 0:39:50 - Inflammation and its role in the overfat-lowered immunity issue - 0:50:35 - Can you improve your metabolic/overfat situation right now? - 0:55:05 - Conclusion - 1:00:40 - Coupon for a free pass to Phil's course Guest: Dr. Phil Maffetone https://philmaffetone.com/ Professor Paul Laursen https://www.plewsandprof.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-44 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-44 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --

Boosting Viral Immunity with Dr. Patrick Hanaway

Dr. Patrick Hanaway is a board-certified family physician with a medical degree from Washington University and residency training at the University of New Mexico. He spent a decade as the Chief Medical Officer at Genova Diagnostics. Following that he became the Chief Medical Education Officer for the Institute for Functional Medicine as well as the founding Medical Director at the Cleveland Clinic Center for Functional Medicine. He still serves as a Research Collaborator there. He is the past President of the American Board of Integrative Holistic Medicine and co-founded Family to Family: Your Home for Whole Family Health with his wife here in Asheville, NC. In 2018, Dr. Hanaway was diagnosed with stage IV laryngeal cancer, but currently he is officially at "no evidence of disease" thanks to an integrative therapeutic approach including nutrition, acupuncture, herbs, prayer, chemo, radiation, community support and spending time in nature. As an initiated Marakame (Shaman) by the Hui-CHOL people in the Sierra Madres of central Mexico, he incorporates these healing approaches in his clinical practice. --Topics listed below. The NEW CorSense HRV sensor: https://elitehrv.com/corsense Leave a quick review for the podcast: https://elitehrv.com/review-ep-43 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-43 TOPICS: - 00:20 - Intro to episode and Dr. Hanaway - 04:00 - What Dr. Hanaway and team are doing in light of the Covid-19 crisis - 07:10 - Is there anything we can do from a nutritional standpoint to help out our immune systems? - 10:00 - Quercetin and other supplements - 18:15 - Vitamin D - 22:40 - Vitamin A - 24:30 - ketogenic or low carb diets and their impact on inflammation or immunity - 31:30 - diet and gut diversity - 33:30 - Dr. Hanaway's take on probiotics - 37:20 - What role does exercise play in the gut microbiome and immune system? - 42:00 - Decreasing contagion - 46:30 - The use of HRV and other biomarkers at this time - 50:10 - Dr. Hanaway's experience monitoring HRV - 56:30 - The single best lifestyle action you could take to boost your immune system - 1:00:00 - wrap up Guest: Dr. Patrick Hanaway https://www.familytofamily.org/ Host: Jason Moore https://elitehrv.com Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-43 (Thanks in advance!) Learn about Heart Rate Variability at The Elite Academy: https://elitehrv.com/ep-43 The NEW CorSense HRV sensor: https://elitehrv.com/corsense --