Hanu HRV

Jay is once again joined by breath expert, and author of The Oxygen Advantage Patrick McKeown to discuss the new Hanu wearable, stress resilience interventions, neurotic thinking, and much more including answers to the most burning questions from our loyal listeners!

In this episode, Patrick and Jay discuss...

-The layperson's guide to using the Hanu wearable in daily life...4:45

-Data may indicate low stress resilience is a strong factor for sufferers of long COVID...12:30

-The real solution to stress is the intervention; the Hanu device provides real-time training in breathwork and techniques that increase stress resilience...14:40

-Anxious people who are stuck in the head space, over-thinking and ruminating, have lower HRV, higher heart rate, and a number of other physiological markers of stress...16:40

-The future of education is not just about teaching people how to think, but teaching them about physiology and how to deal with stress...26:10

-Solid advice about dealing with the hardships and pain of traumas: personal and collective...28:00

-Relinquish high levels of neuroticism to allow the breathwork to really work for you...32:45

Listener Q&A:

Kate asks: I've heard you say the ideal respiratory rate is 5-6 breaths per minute. My data from my Oura Ring is 17 breaths per minute. How do I practice breathwork or should I be working on HRV and heart rate?...40:45

In our answer, we discuss:

• Replace the word "perfect" respiratory rate. There is no such thing as a perfect rate. Resonant rate for practicing is 4-6 breaths per minute. This is not the all day, every day breath rate.
• Increase cardio respiratory fitness and commit to breathwork and your breath rate will go down.
• Respiratory rate is just one factor. Tidal volume is an important consideration as well.
• There is a relationship between the BOLT score and the respiratory rate.
• Try taking a walk with your mouth closed.
• Respiratory rate in women is affected by hormonal changes with their menstrual cycles. Lower respiratory rate in the early days of menstruation, increased respiratory rate during ovulation. Women also have higher respiratory rates than men as a general rule.

Jacob asks: In The Oxygen Advantage, you stated that you should take short breaths in and out before you hold your breath during the BOLT test. Is a short breath meaning your normal breath, or do you actually manipulate breathing prior to the hold?...53:50

In our answer, we discuss:

• It is actually a normal breath. Patrick used that language in the book because he noticed when he would ask people to take a breath, they would take a big, deep breath.
• A funny story about BOLT scores from company employees who may have gotten a little competitive with one another.

International water scientist Robert Slovak is regarded as one of the world’s foremost water experts.

Robert Slovak devoted himself to the science of water after life-altering experiences. He took his astronautical and mechanical engineering degrees and decided to pursue the research of reverse osmosis with his brother Jack. The dynamic duo were considered the early developers of Reverse Osmosis technology. He is the co-founder of Water and Wellness.

In this episode, you will discover...

-Great deal available for the NEW Hanu wearable device…02:10

-Robert’s bio…04:15

-His appearances on the Ben Greenfield podcast were a huge success…07:00

•Episode Link: Deuterium Depleted Water, Etc.

•Episode Link: Hydrogen Water, Etc.

-Robert’s interest in water is rooted in a desire to untangle complexities in a topic we don’t know enough about…11:45

-He was introduced to membrane separation and reverse osmosis while working on missiles during The Vietnam war (1971)…13:40

-How to reduce most contaminants in municipal water supplies…19:20

-Aquatru filter

-Glyphosate (Round up) is found all over the world in water and it is difficult to remove…23:00

-The pH of anything you eat or drink is irrelevant to human physiology…27:25

-Two types of water filtration: distillation with activated carbon and reverse osmosis plus activated carbon…31:05

-Robert is most famous for under sink RO Systems that have a sealed storage tank and reverse osmosis membrane with filters…33:30

-Water storage is a problem and leads to health issues; The tank needs to get emptied or it becomes a microbial incubator!...35:10

-Our microbiome is our second brain; the correlation between gut health and neuro cognitive issues is huge… 37:15

-There is a product available at camping stores called a Steripin, it’s a small portable UV light that kills all three types of pathogens and water… 40:20

-All about minerals and trace elements in our water…43:05

-Roberts go to solution to re-mineralize the body… 47:00

-Habitat crisis by scientist Dr. August Dunning about the correlation between the depletion of our soil and the increase in chronic disease…48:00

-Quinton Marine plasma; Robert believes this product saved his life… 50:00

-Hypertonic versus isotonic; best practices to stay in peak physical health… 53:00

-The value of isotonic and when it is appropriate to use it… 57:00

-Plankton blooms; a natural miracle…57:55

-Quinton was the most prevalent medicine around 1916…1:00:30

-Robert's opinion on mineral waters on the market…1:06:30

-Dr. Michael Kessler claims Quinton isotonic is capable of shifting every patient from sympathetic to parasympathetic nervous system in 10 minutes or less…1:09:30

-Water and Wellness website where you can purchase the isotonic and hypertonic ampules for your water…1:13:30

-Hydrogen infused water and the benefits…the most unique and powerful antioxidant we can access…1:14:40

-Isotonic foot baths;

Todays Q&A is all about our brand new product launch! Be one of the first 1,000 people to pre-order the brand new, Hanu Health wearable and get the absolute best deal! $29 down and 40% off retail price for the first 1,000 customers who pre-order the Hanu Health wearable at hanuhealth.com.

In this episode, you will discover:

-The Hanu Health device is primarily a daytime device. Intended to be worn through the day...08:40

-Increase level of self-awareness. Our physiology does not lie. We can try to convince ourselves out of stress, but the body really does keep the score.

-Our device offers real-time training for stress resilience and better self regulation making you more adaptive to stress...11:20

Questions from the Dr.

Question #1: What metrics are you tracking with Hanu and why, and how are you measuring them?...14:55

In my answer, I discuss:

• Every measurement comes from physiological data
• HRV, Heart Rate, and movement are the things our device will track.
• SRS: Stress Resiliency Score is an aggregate score to tell you how resilient you are to stress.
• We are looking at macro and micro changes in heart rate which are both useful indicators for measuring nervous system functioning.
• Movement is a key feature. Heart rate naturally responds to movement, so the software is sophisticated enough to capture movement factors as they relate to HRV.
• Data is always used self-comparatively rather than normative comparisons.
• HRV measurement is RMSSD for parasympathetic output or vagal flow
• You will be able to toggle in and out of advanced mode to get some really dense data points on HRV.
• PPG sensor made by Skosh and Valencell. The most accurate sensor array for all skin tones.

Question #2: What is resonance frequency and how is it assessed and used for training?...25:25

In my answer, I discuss:

• There is no device on the market right now that measures resonance frequency.
• Dr. Lair, a Hanu Health advisor, coined the term "resonance frequency" and created the protocol for resonance training.
• Resonance frequency: The Hanu app takes you through a 12 minute assessment to find your unique resonant frequency rate.
• The Hanu device will pace you at your own breath rate that will auto populate through your assessment. This customization is awesome.

Question #3: Are there times when it doesn't make sense to measure HRV?...33:25

In my answer, I discuss:

• The answer is yes; as of now. There is no need for continuous HRV monitoring.
• Any type of hormetic stress will reduce in a reduction of heart rate variability. Exercise is a hormetic stress, so it's not an ideal time to measure HRV. It's more important to measure HRV pre and post exercise.
• Take a listen to the podcast I did with Marco Altini on Sports Performance and HRV to learn more about how HRV increases after Zone 2 training. Marco Altini Episode
• Times of excessive movement are not valuable times for HRV measurement.
• You have a modified HRV while you eat. It is usually lower, because there is a lot of energy expenditure when you eat.
• HRV is modified while talking.
• -Our technology will not penalize you for exercising, eating, or talking (because why should you be?). You can provide the input to the smart application for great HRV data.

The Host

Dr. Jay T. Wiles is an international speaker, scientist, clinician, influencer,...

Visit the Hanu Health website to check out what we're up to, and listen to this episode for details on how you can pre-order the Hanu Health device at a massive discount!

In this episode, you'll hear:

-A complete stress-resiliency technology in the form of a mobile wearable...04:45

-A full-time biofeedback coach...08:55

-Meet the Hanu Health team...12:30

-Advisors to Hanu Health...20:01

-Why we went the PPG route...27:15

-Key features of the Hanu Health wearable and mobile app...31:10

-How to pre-order the device at a discount that will never be offered again!...43:00

What are you waiting for? Join the Hanu Health wait list today to be kept in the loop about our upcoming product launches. We think you'll agree it will be worth the wait!

Join here.

Pre-Order Website: www.hanuhealth.com/preorder/?ref=4

Angela is a Nutritional Therapist and Health & Performance Coach. She is also the host of top-rated podcast High Performance Health, Speaker at Wellness Summits & co-author of ReThink Health.

Angela is on a mission to inspire and educate others on how to stay healthy and energised and to Live Younger Longer. As a Mother of three, she recognises the challenges of combining a successful career with a vibrant and healthy family life. Angela is a regular speaker to large corporations in helping them optimise the health and wellness of their leadership teams for high performance.

In this episode, you'll discover:

-Angela's fascinating background...04:00

-Angela's approach to navigating complex health issues: exercise, nutrition, cognitive health programs...10:30

-If you are a woman experiencing Postpartum Depression, you are not alone...13:00

-Her personal journey was her motivation to career switch from law to health coaching...16:40

-The frustration of doctors looking for disease markers rather than health optimization markers...19:15

-The key areas she looks at with clients...21:05

-Her approach to stress resiliency with clients...27:00

-Stress is not always a bad thing; it's helpful to reframe it...30:30

-Sleep architecture and recovery with clients...34:20

-Take note of what you read before bed and how it affects your sleep...39:00

-Biometric data is very helpful for results oriented, high performers...41:15

-How data tracking could improve to help women; tracking menstrual cycles and health impacts in different phases...43:00

-The best exercises and training for stress...51:10

-Zone training: mix it up...59:50

-Angela's favorite biohacking tools for overall health right now...1:04:00

Guest's social media handles

Instagram

Facebook

Featured Resources:

Angela's Website

Angela's Podcast: High Performance Health Podcast

Your Total Health Check Website

Jay is once again joined by breath expert, and author of The Oxygen Advantage Patrick McKeown to discuss the breath techniques, sports performance, using breath in yoga practice, and much more including answers to the most burning questions from our loyal listeners!

In this episode, you'll discover:

-2022 HAS to be the year of stress resilience...02:00

-How to use stress resiliency, HRV, and breathwork to improve sports performance...13:00

Listener Q&A:

Kristin asks: How important is it to engage in cyclical hyperventilation before athletic activity?...43:30

In our answer, we discuss:

• Cyclical hyperventilation is risky before a big event because it can induce lightheadedness.
• If you choose to do it, make sure it is a part of your training, and not just something you try on the day of your big event.

Meredith asks: What are some tips on how to integrate breathwork into yoga?...49:05

In our answer, we discuss:

• Yoga has multiple components and breathwork is one of the foundations.
• Yoga has an enormous potential to adapt breathing exercises.
• Under-breathing during movement to increase circulation and increase blood flow to the brain. It can have a very calming effect.
• Exercises to target the biochemistry to have a better tolerance rate for CO2.
• Yoga is not just about movement, it is about mastery of the mind, which requires mastery of the breath.
• Patrick's next book is called Breathing Through Yoga.
• Some yoga instructors may instruct students to take fuller and deeper breaths, but this is not always good advice.
• The original intention for breath in yoga was subtle. Restraint over breathing.
• What you learn in yoga practice is transferrable into normal daily lives.

What are you waiting for? Join the Hanu Health wait list today to be kept in the loop about our upcoming product launches. We think you'll agree it will be worth the wait!

Join here.

Dr. Jay is answering his most asked question: what does he do in a day? After years of research, trial and error, Dr. Jay has established a structured routine to optimize his mental and physical performance. Jay dives into it all – from waking up every morning and not hitting snooze, to the supplements he takes throughout the day, and wrapping up with bedtime habits for a good night’s rest. 

Please note: Dr. Jay has determined (over time) the routine that works the best for him. What may work for Jay will not work for everyone. Please consider things such as age, weight, height, gender and lifestyle when making decisions regarding your own health and wellness journey. 

In This Episode You’ll Learn:

• Jay’s most asked question – what does he do in a day?…00:46
• Today’s podcast is sponsored by Hanu Health…04:46
• Overview of Jay’s morning routine…09:15
• HRV checks first thing in the morning…13:30
• Jay’s non-negotiable: morning meditation and breathwork…23:26
• The supplements Jay takes…25:52
• Pre-workout and workout routine…35:30
• How traveling alters Jay’s workout…48:00
• Deep work…54:20
• Entering the night-time routines…01:07:20
• Wind-down time and preparation for sleep…01:10:56
• What time does Jay go to bed?…01:16:48
• Analyzing the sleep data…01:21:15
• What are Jay’s optimal biohacks…01:24:57

Affiliate Links & Helpful References:

• Hanu Podcast featuring Dr. Nathan Bryan
• Hanu Podcast featuring Mollie McGlocklin
• Hanu Podcast featuring Dr. William Wallace
• Water & Wellness
• Kion
• Fluidstance
• Myotape

Our guest today is a seasoned high-performance coach with an incredible background tracking and analyzing biometric data to achieve peak performance without injury. Listen in to this fantastic conversation with Jay and Marco!

In this episode, you’ll discover:

-Marco’s background and his interest in biometrics and HRV…05:10

-The progression of wearables…09:05

-What HRV tells us in regards to sports performance and recovery…11:25

-Spot check in the morning…17:20

-It’s more about the trends than the absolute values…23:25

-Which metrics provide us the most value; and how to compare…25:20

-Natural breath rate; the consistency of the rate over time is what’s important…29:00

-Morning check: best practices…33:00

-Looking at the data first thing AND assessing how you subjectively feel is a great process…36:05

-One minute is the recommended data capture time frame…40:40

-Lower intensity exercise does not trigger suppression and has positive HRV impacts…46:30

-How to analyze individual data day to day…49:05

-How long it takes to capture an accurate baseline…52:00

-Recovery: a drop in HRV is acute, not delayed…56:30

Guest's Bio:

Marco Altini has a PhD cum laude in Data Science, MSc cum laude in Computer Science Engineering, MSc cum laude in Human Movement Sciences, High-Performance Coaching. He is the founder of HRV4Training, ​Data Science Advisor at Oura, Guest Lecturer at Vrije Universiteit Amsterdam (Physiology section of the Department of Human Movement Sciences) and has 10+ years of experience modeling physiological data, and 50+ publications at the intersection between technology, health, and performance. Marco is also playing a pivotal role in helping Hanu Health.

Guest's social media handles

Marco's Twitter

Marco's Instagram

HRV4Training Instagram

Resources:

Marco's Website

HRV4Training Website

Siim Land is an author, speaker and consultant from Estonia. He's written many books about biohacking and health optimization such as Metabolic Autophagy, Stronger by Stress, The Immunity Fix, The Mineral Fix and WIN.

In this episode, you'll learn:

-The benefits of hot and cold contrast directly after a workout...03:00

-Siim's current focus is longevity and lifespan...08:45

-Initial passion was stress adaptation and hormesis...10:00

-Thinking of stress in a positive way; shed the negative connotations...11:50

-Go to strategies for creating stress to come back bigger, better, and stronger...16:30

-Jay and Siim are both big fans of Zone 2 training. Here's why...21:30

-Siim's means of measuring recovery; objective vs. subjective data...24:00

-Other strategies for hormesis and xenohormesis...27:20

-Stressing the body through certain foods, can you go too far?...30:30

-What the Kale? Sensitivity to oxalates can cause GI distress; take it from Jay...35:00

-Fasting: how we can use it for stress resiliency...38:00

-Mental clarity benefits of fasting and a liberating sense of empowerment...44:00

-Post-fasting physiological responses; avoid the binge...46:30

-Daily routine for bio-hacking, health optimizing Siim Land...49:40

-Meditation and breath work done formally for a time builds effortless habits for life...53:10

-Siim's new book he co-authored: WIN; a blueprint for creating an athletic and fit body...56:00

Social Media:

Siim's Instagram

Resources mentioned:

Siim's Website

Siim's YouTube Channel

Siim's new book: WIN

Siim's book: The Immunity Fix

Siim's book: Stronger By Stress

Siim's book: Metabolic Autophagy

Jay is once again joined by breath expert, and author of The Oxygen Advantage Patrick McKeown to discuss the latest breath techniques, the unique timing of Christmas, and much more including answers to the most burning questions from our loyal listeners!

**Editor's note: We encountered a few problems while remotely recording this episode. While we did our best to patch things up, you'll notice a few spots where we seem to jump from one topic to the next. It's still a great episode, we just want you to be aware of what's going on.

In this episode, you'll discover:

-A recap of the past two years, human resilience, and our capacity to create chaos...1:00

-Patrick McKeown's primary emphasis in his personal health over the past year...08:50

-The human attention span is decreasing... and it wasn't that impressive to begin with...14:45

-Jay's new year's resolution of 2021 was to stress himself out more...19:30

Listener Q&A:

Mike asks: How do I manage anxiety and comfortability while doing the breathe light to breathe right exercise?...21:20

In our answer, we discuss:

• It is common for people with perfectionist tendencies to put forth too much effort
• On one hand the practice creates air hunger which can trigger fight or flight, on the other hand the practice stimulates the body's relaxation system
• Those with a BOLT score less than 12 or 13 seconds will feel a sense of air hunger all the time; they should increase their BOLT score before advancing to breathe light to breathe right
• "Passive volition" is engaging without trying too hard which keeps you in the pocket for relaxation
• Wearables could cause stress for some people if the data causes stress
• Hawthorne effect: we will change the way we act if we know we are under observation. Try to harness this for good
• Jay hopes people can utilize technology to become their own best tool for biofeedback

Robert asks: What are your thoughts on apnea tables? Is this something that would benefit the every day person or is it more exclusively for free divers?

In our answer, we discuss:

• Jay's personal experience with apnea tables has been improved sleep and increased HRV
• Breathe holding is not appropriate for pregnant women or people with anxiety or panic disorders
• The scientific reason for what causes people to let go is discomfort signals coming from the diaphragm going up to the brain

What are you waiting for? Join the Hanu Health wait list today to be kept in the loop about our upcoming product launches. We think you'll agree it will be worth the wait!

Join here.