Wearable devices can measure the variability between the beats of your heart and can indicate how relaxed you are-- ”an objective measure of how chill you are,” says Mike Mallin, MD. The more variability the better.  




Dr. Mallin and I discuss our top 5 tips to increase heart rate variability.

Sleep- a regular bedtime & at least an 8-hour sleep opportunity every night
Exercise- a consistent amount over time, and be sure to allow time for adequate recovery
Avoid alcohol- more than one drink can cause HRV to plummet
Meditation & mindfulness
Breathwork- give this nasal breathing technique a try: a quick, 3-4 second inhale, followed by a slow 8-second exhale

CrossFit Health Tip - What is HRV with Mike Mallin, MD PH224

Julie Foucher MD, MS is a four-time CrossFit Games athlete and family physician.
Her passion lies in bridging the gap between fitness and medicine to empower individuals to live healthier, more fulfilling lives. She brings you weekly content on Tuesdays alternating between expert interviews and stories from everyday individuals who have used lifestyle to overcome health challenges.

Health & Fitness

Andrew Carter is the founder and lead pastor of Royal City Church in Los Angeles, CA. He runs a popular live YouTube Bible study called 'Coffee and Prayer' that streams on all major podcast platforms. He appears on television networks, podcasts and stages preaching the good news of Jesus. Andrew travels the world guest speaking at conferences, churches, and events, and recently released his first book, The Privilege of Prayer.
 
Andrew has become an inspiration for others who face difficult times and struggles. With millions of followers, Andrew has become an influencer for God's Kingdom. He is a leader, speaker, writer, husband and father.
 
In addition to his social media, you can find Andrew on Kinship, a platform to make connections and share conversations.
You can connect with Andrew via all social media channels. @andrewfcarter
Related Episodes:
Ep 175 - Pursuing Your Passion with Jonny + Libby Diaz
Ep 173 - Small Steps, Big Results: Carrie McCall
If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health.
Disclaimer: This podcast is for general information only, and does not provide medical advice.  I recommend that you seek assistance from your personal physician for any health conditions or concerns.

From Prison to Pastor: Andrew Carter PH297

Dr. Perlmutter is a Board-Certified Neurologist and Fellow of the American College of Nutrition.  He received his M.D. degree from the University of Miami School of Medicine where he was awarded the Leonard G. Rowntree Research Award.  He has published extensively in peer-reviewed scientific journals and is a frequent lecturer at symposia sponsored by such medical institutions as Columbia University, Scripps Institute, New York University, and Harvard University.  He also serves as an Associate Professor at the University of Miami Miller School of Medicine.Dr. Perlmutter is the author of four New York Times bestselling books showing the connection between gut health and brain health, including Grain Brain, Brain Maker, The Grain Brain Cookbook, and his most recent book, The Grain Brain Whole Life Plan.  Dr. Perlmutter has also been interviewed on many nationally syndicated television programs including 20/20, Larry King Live, CNN, Fox News, Fox and Friends, The Today Show, Oprah, The Dr. Oz Show, and The CBS Early Show.He is also the recipient of numerous awards, including: the Linus Pauling Award for his innovative approaches to neurological disorders; the National Nutritional Foods Association Clinician of the Year award; the Humanitarian of the Year award from the American College of Nutrition; the Media Award from the American College of Nutrition; and the Healthy Living Award from The Invisible Disabilities Association.
Related episodes:
Ep 22 - Brigid Titgemeier on Functional Nutrition
Ep 38 - Micronutrients and Quality Supplementation with Oliver Amdrup and Julius Heslet
If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health.
Disclaimer: This podcast is for general information only, and does not provide medical advice.  I recommend that you seek assistance from your personal physician for any health conditions or concerns.

Nutrition and Brain Health with Dr. David Perlmutter: From the Vault PH 296

Stacy T. Sims, MSc, PhD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women.
She has directed research programs focusing on female athlete health and performance and pushing the dogma to improve research on all women.
During her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson's book (ROAR) written to explain sex differences in training and nutrition across the lifespan. Both the consumer products and the book challenged the existing dogma for women in exercise, nutrition, and health. This paradigm shift is the focus of her famous "Women Are Not Small Men” TEDx talk.
Her contributions to the international research environment and the sports nutrition industry has established a new niche in sports nutrition; and established her reputation as the expert in sex differences in training, nutrition, and health.
Stacy currently holds a Senior Research Associate position with SPRINZ- AUT University, supervises PhD students, writes academic papers, and is on the advisory board of some cutting edge companies including Tonal Strength Institute, WILD.AI, and EXOS.  She also has her own business (www.drstacysims.com) where she creates and delivers online learning material focused on women training with their physiology across the lifespan.
She currently resides at the beach in Mt. Maunganui, New Zealand with her husband and young daughter.
You can connect with Stacy via Instagram. @drstacysims
Related Episodes:
Ep 155 - Dr. Marguerite Duane on FACTS about Fertility
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If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health.
Disclaimer: This podcast is for general information only, and does not provide medical advice.  I recommend that you seek assistance from your personal physician for any health conditions or concerns.

Fitness for Peri + Post Menopausal Women PH295

Joseph Janesz, PhD, is an Associate Staff and Director of the Outpatient Executive and Professional Program at Cleveland Clinic.  He has been a Psychotherapist, Clinical Supervisor, lecturer, author and national Consultant for the past 30 years.
Dr. Janesz completed his undergraduate work at The Ohio State University in Columbus, Ohio, and received his PhD degree from Kent State University in Kent, Ohio. His training includes couples and group therapy, performance enhancement and sports psychology, executive coaching and management and organizational consulting. 
He consults with a wide range of clients in the medical, legal, financial, sports and entertainment fields and has been a Consultant to the National Football League for the past 20 years and a key player in the first NFL Players Assistance Program -- the Cleveland Browns "Inner Circle Program."
Dr. Janesz played an integral role in my own training as I prepared for the CrossFit Games.  It was a pleasure to re-connect with him to learn more about his approach for helping individuals become their own personal best self and how high-performers can find balance and excellence through mindfulness.
*Dr. Janesz’s Bio was adapted from clevelandclinic.org
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If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health.
Disclaimer: This podcast is for general information only, and does not provide medical advice.  I recommend that you seek assistance from your personal physician for any health conditions or concerns.

Building a Champion Mindset with Dr. Joe Janesz: From the Vault PH 294

Dr. Erin Faules (formerly Donaldson) is on a mission to educate and challenge others to take charge of their health. She is board certified in Family Medicine, and practiced rural ER and Hospital Medicine before settling into her true love of Precision Medicine, specializing in Autoimmune Diseases. She now owns her own practice, Doctor Erin Health, where she uses genomics and comprehensive data to co-create a health plan with her patients.  
She believes the majority of health is accomplished through daily habits, a philosophy sparked by her own health journey with autoimmune disease.  She understands first-hand the overwhelming feeling of navigating our healthcare system, and more importantly the liberation that comes with taking control back of your outcomes through optimizing daily choices. Above all, she believes joy feeds health. When not practicing medicine, you can find her hanging out with her dogs, practicing yoga, adventuring around the world, or laughing with her friends and family.
You can connect with Erin via Instagram, @thedoctorerin and on her website, www.thedoctorerin.com
Free Webinar: https://erin-faules.mykajabi.com/webinar
Autoimmune Academy: https://erin-faules.mykajabi.com/academy
 
Related Episodes:
Ep 246 - Overcoming Celiac Disease and Infertility
Ep 252 - Healing Autoimmune Disease with Dr. Erin Donaldson
If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health.
Disclaimer: This podcast is for general information only, and does not provide medical advice.  I recommend that you seek assistance from your personal physician for any health conditions or concerns.

CrossFit Health Tip - What is HRV with Mike Mallin, MD PH224

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