Do you have to choose between high performance and long term health? Not necessarily. Coach Alex Fergus shares his journey competing at the national and elite level in 3 different sports while piecing together a holistic plan for long term health.

We talk quantified experimentation, biohacking, and even how to do 60 bodyweight deadlifts in under 2 minutes with just a few minutes of training per week.

-- topics listed below

Heart Rate Variability Educational Resources: https://hrvcourse.com/ep-13

Leave a quick podcast review: https://elitehrv.com/review-ep-13

(Thanks in advance!)

TOPICS:

2:04 – Alex Fergus’s background in elite sports, nutrition, and personal health

6:02 – How many bodyweight deadlifts can you do in two minutes?

7:22 – Growing a focused mindset, centered around health

9:33 – Tracking metrics as a hardcore bio hacker

11:12 - Sleep tracking devices: Oura vs. wrist wearables

13:43 – Starting out with a new client. Performing a hard reset.

15:45 – Creating awareness through biometric tests with clients

17:12 – Maintaining peak fitness with maintenance training

19:20 – Maintenance training for the busy professional

21:43 – Keeping fitness with 15 to 20 minutes of training per week

26:15 – Ignoring daily indicators when using Elite HRV

29:26 – Keeping track of trends within HRV and other metrics

30:55 – Benefits to keeping the Morning Readiness Score Off

32:53 – HRV fluctuations with lack of training and vacations

35:26 – Keeping clients accountable and open to tracking metrics

39:20 – Minimum requirements to participate in Alex’s program

42:36 – Commitments required to participate in Alex’s program

46:40 – Experimenting with low carb, high fat, Ketogenic diets

49:35 – What is training like while on a Ketogenic diet?

53:57 – The Ketogenic world and fasting

55:03 – The Ketogenic diet experiment results and how Alex recovered

58.54 – Jason’s Ketogenic diet experience and results

60:00 – Discovering gall bladder stones while on the Ketogenic diet

65:19 – Overstressing the body with a Ketogenic diet. When should you stop?

68:45 – Ketogenic state and how it relates to a sort of mild hibernation

70:54 – The most beneficial stage of the Ketogenic diet

72:52 – Keeping high levels of blood ketones low during the Ketogenic diet

74:20 – Matching your life to the natural environment is the most important factor

76:59 – Doing all the basic tasks to increase your general health and wellness

79:28 – Maintaining your circadian rhythm with hacks to fall asleep quicker

81:30 – The benefits of intermittent fasting

82:04 – Nighttime routines for an efficient and quality sleep

84:27 – Picking something and doing it really well without making excuses

87:12 – Morning routines and how to fully prepare for the day

90:09 – Building your routine and optimizing your lifestyle over the long haul through experimentation

95:09 – What are the first health tweaks someone should make for the most benefit?

98:35 – Bedtimes are not just for kids. Adults need a bedtime too!

100:25 – Amazing testimonials from Alex’s 52 week program

104:47 – The importance of having a coach regardless of what level you are at

HRV Educational Resources: https://hrvcourse.com/ep-13

Leave a quick review: https://elitehrv.com/review-ep-13

(Thanks in advance!)

Guest: Alex Fergus

https://www.alexfergus.com/

Host: Jason Moore

https://elitehrv.com/twitter

--