Don steals the show again with 10 life principles he's used to develop gold medal athletes. These apply to you whether you are trying to win a championship or just live a happier, healthier, fitter life. We cover grit, flow, emotional intelligence, resilience, energy conditioning, strength, movement, and skills: tactical, life, and technical.

-- topics listed below

The NEW CorSense HRV sensor: https://elitehrv.com/corsense

Leave a quick review for the podcast: https://elitehrv.com/review-ep-23

(Thanks in advance!)

Learn about Heart Rate Variability at HRVcourse.com:

https://hrvcourse.com/ep-23

TOPICS:

* Don's background (sports scientist, with Ohio State's Wrestling team, vying for a National Championship)

* Recapping Don's 4 Pillars of Athlete Monitoring (check out our first podcast with Don for more details)

* Don's Athlete Development Triangle: psychology/physiology/skills continuum (see show notes)

* Physiological side of the Triangle: movement, strength, energy-systems, resilience

* Psychological side: grit/mindset/presence, flow/focus, emotional intelligence

* Skills: tactical, life, technical

* How Don developed the Triangle

* How the 4 Pillars and other resources can help quantify where someone is on the Triangle

* The Triangle becomes a Tetrahedron (woah!): role and perspective of Coach

* Don's own life experience managing the psychological side

* Don takes us through each element of the Triangle, for an everyday person to an elite athlete, starting with Movement

* A brief statement on Strength: desert people versus jungle people and its importance over everything else

* Energy Systems and the importance of measuring instead of "feeling" for most efficient training. Hint: get a heart rate monitor

* Resilience: maximizing ability to recover to train/compete better, using various "check-engine-lights"

* The Psychology side of the Triangle, starting with

* Mindset/Grit/Presence

* Focusing to achieve the "Flow" state not just in athletics but also at work, art and life.. disconnecting that prefrontal cortex!

* Emotional Intelligence: Recognizing and modulating an internal emotional response

* Tactical Skills: the wiring to in-the-moment recognize and re-adjust or formulate a plan

* Technical Skills

* Life Skills are other skills outside the sport, like understanding nutrition, relationships

Guest: Don Moxley

https://directory.elitehrv.com/don-moxley-sport-scientist/

Host: Jason Moore

https://elitehrv.com

Show notes:

https://elitehrv.com/podcast

Leave a quick review for the podcast: https://elitehrv.com/review-ep-23

(Thanks in advance!)

Learn about Heart Rate Variability at HRVcourse.com:

https://hrvcourse.com/ep-23

The NEW CorSense HRV sensor: https://elitehrv.com/corsense

--

You are likely falling behind if you aren't looking at certain data for athlete training and development. Alan Couzens shares his expertise integrating software and data analysis into both recreational training and elite level sport.

-- topics listed below

The NEW CorSense HRV sensor: https://elitehrv.com/corsense

Leave a quick review for the podcast: https://elitehrv.com/review-ep-22

(Thanks in advance!)

Learn about Heart Rate Variability at HRVcourse.com:

https://hrvcourse.com/ep-22

TOPICS:

* MAD Science, Maximal Athletic Development

* The higher the athlete, the more training load is the primary stressor

* HRV is as applicable to recreational athletes as it is for elite athletes

* Twitter coach poll: What new skills are you going to learn this year?

* Data Analysis

* Communication/Sports Psychology

* Biomechanics

* A computer programming language

* Coaches learning how to code, software and data are changing the game

* Training load may not be so simple. Volume vs Intensity

* Coaches: statistics and data analysis, possibly a new requirement going forward

* Limitations of dose-response modeling & predicting performance from training load

* Can athletes afford to ignore non-training factors?

* Subjective wellness questionnaires are useful for athletes: self-rated mood, perceived sleep quality, and others

* Changing the conversation between coaches and athletes. What’s going on in your life outside of training?

* Perfect periodization. The case for separating volume and intensity in a model for training.

* Volume is sometimes underrated. Intensity is appealing but isn’t always the solution to better results.

* Modulating volume and intensity in training for better long term results.

* Connective tissue takes longer to adapt than muscle tissue. Why this is important for long term results.

* Predicting injury with machine learning. Variables to consider.

* Predicting athlete injury: self reported life stress potentially a strong predictor (combined with high training load)

* The negative impact of social media on smart training plans

* Training and non-training factors. Using HRV to understand the bigger picture of performance.

* The un-sexy, un-tweetworthy training sessions are often the most important sessions for long term results.

* The power of massive data to transform training, coaching, and sport science

* Free training and recovery calculators from Alan Couzens

* Altitude training: risks and individuality for athletes

* Vegetables before pre-workout drinks. Big picture before little hacks and tweaks.

* What’s your sweat rate? A calculator for how much fluid you should be replacing during training and competition.

* The stress of competition changes how your body handles heat, hydration, energy regulation and more.

Guest: Alan Couzens

https://www.alancouzens.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-22

(Thanks in advance!)

Learn about Heart Rate Variability at HRVcourse.com:

https://hrvcourse.com/ep-22

The NEW CorSense HRV sensor: https://elitehrv.com/corsense

--

Are you winning the war against gravity? Dr. Eric Goodman of Foundation Training shares deep thoughts and tips about biomechanics, complacent adaptations, and how to decompress and activate the right muscles, joints and tissues in life and in sport. http://foundationtraining.com

-- topics listed below

The NEW CorSense HRV sensor: https://elitehrv.com/corsense

Leave a quick review for the podcast: https://elitehrv.com/review-ep-21

(Thanks in advance!)

Learn about Heart Rate Variability at HRVcourse.com:

https://hrvcourse.com/ep-21

TOPICS:

3:00 - From chiropractic to biomechanics, avoiding surgery for back issues

7:30 - Quietly suffering back pain doesn’t have to be “normal"

7:45 - When the center of your body has gone haywire and become weak

9:15 - Pain sensitivity is just as individual as “body type", as influenced by many factors

10:15 - How technology contributes to postural challenges

12:00 - Complacent adaptation, unconsciously adapting towards bad body positions and movement patterns

15:00 - Winning the tug of war game against gravity for better structural health

18:30 - Mobilizing resources in the body for the wrong type of stress, physical vs mental stress

19:00 - Why Dr. Eric Goodman believes that optimizing the body’s communication pathways (the nervous system) is one of the most important components of health and performance

25:00 - Trunk compression can suppress posterior chain activity in human movement. Not good.

29:00 - Rib cage positioning leading to ab, quad & hip flexor over-dependency. Get your posterior chain back.

30:30 - The most fundamental movement of the human body, hip hinging, and how to re-train it

34:00 - The relationship between the vagus nerve and the posterior chain. Discussing HRV and biomechanics with Dr. Eric Goodman.

35:00 - The SCM, the grand stabilizer of the spine, is at the base of your skull. Is your SCM functioning well?

39:00 - Changes in body position impact your heart rate variability

41:00 - Hypo mobility and hyper mobility. There are better and worse ways of achieving the same body positions.

43:00 - Controlled chaos, being flexible trumps rigidity in most cases

47:00 - Taking control of your health: self experimentation vs population statistics

52:00 - Building self awareness: One of the most important improvements you can make for health or performance

55:00 - At best, OVER quantifying your life is a waste of time. Worse, it could stop/reverse progress.

60:00 - Small daily doses. 5-10 minutes a day is harder than you think.

1:01:00 - Primary and secondary support structures. The roles of muscles, joints, and connective tissue in biomechanics

1:05:00 - Why start with isometrics before dynamic movement for biomechanical and postural reconstruction

1:09:00 - Believe in the resilience of the human body. It’s almost never too late.

1:12:00 - Physical confidence and self confidence go hand in hand.

1:17:00 - A lot of travel or driving? You can still improve your structural health.

1:18:00 - Adaptability is priceless.

1:24:40 - From spinal injury induced quadriplegia to free standing, in part by using Foundation Training

1:30:00 - The new online resources for Foundation Training - a world class guide to biomechanics

1:36:00 - One thing you can add to your routine to make the biggest difference in your health & performance

Guest: Dr. Eric Goodman

http://foundationtraining.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-21

(Thanks in advance!)

Learn about Heart Rate Variability at HRVcourse.com:

https://hrvcourse.com/ep-21

The NEW CorSense HRV sensor: https://elitehrv.com/corsense

--

Ever wonder what metrics correlate with world championship performance? Don Moxley, sport scientist at The Ohio State University, shares details about the exact tests he uses that have contributed to national titles and gold medals with his athletes.

-- topics listed below

The NEW CorSense HRV sensor: https://elitehrv.com/corsense

Leave a quick review for the podcast: https://elitehrv.com/review-ep-20

(Thanks in advance!)

Learn about Heart Rate Variability at HRVcourse.com:

https://hrvcourse.com/ep-20

TOPICS:

3:15 - A journey going from athlete to successful Exercise Scientist

6:00 - Analyzing the data of world champions

7:00 - Key performance metrics for world class wrestling

9:00 - Alternatives to VO2 max testing used by national champs

12:00 - Using FMS (Functional Movement Screen) with elite athletes

12:30 - Athlete monitoring: What to look for in the data

13:20 - Money Ball for wrestling and Signal vs Noise

16:00 - Force plates and power output: What champion wrestlers look for

18:00 - Organizing your athletes into groups for better data analysis

18:20 - Predicting competition performance based on prior data collection

19:15 - Physical prep is the biggest contributor to competition performance in talented athletes

20:20 - HRV balance as a predictor of performance in elite athletes

24:20 - How world champ athletes use RSA breathing, float tanks, mindfulness, and aggressive recovery modalities

26:00 - How psychological life stress really impacts performance, the results show

28:00 - When the numbers suddenly drop: What to do with red flag situations for athletes

29:00 - The numbers show why you can’t train through life stress and expect good results

31:00 - The hidden 4th event in triathlon that most people fail to train for: RECOVERY.

32:00 - How the HRV parameter RMSSD correlates to gold medals and championship titles

32:00 - “Readiness, based on HRV (Heart Rate Variability), predicts the success of my top athletes”

34:00 - Case study: Reducing an elite athlete’s training load leads to increased performance

34:00 - What to do if RMSSD (Heart Rate Variability) is too low for an athlete

41:00 - Narrowing down data types to make effective training decisions without wasting time

44:00 - Minimum Effective Dose (MED): The evolution of athlete monitoring

46:00 - Genetic differentiation in athletes: How smart quantification can get each person the best results

Guest: Don Moxley

@donmoxley

Host: Jason Moore

https://elitehrv.com

Show notes:

https://elitehrv.com/podcast

Leave a quick review for the podcast: https://elitehrv.com/review-ep-20

(Thanks in advance!)

Learn about Heart Rate Variability at HRVcourse.com:

https://hrvcourse.com/ep-20

The NEW CorSense HRV sensor: https://elitehrv.com/corsense

--

Keith brings muscle, brains, and pragmatism to the quest for health and performance. His simple but effective tips for exercise, health, and business could easily boost your results in all three areas.

-- topics listed below

The NEW CorSense HRV sensor: https://elitehrv.com/corsense

Leave a quick review for the podcast: https://elitehrv.com/review-ep-19

(Thanks in advance!)

Learn about Heart Rate Variability at HRVcourse.com:

https://hrvcourse.com/ep-19

TOPICS:

4:20 - Taking control over your own health and financial situation

6:40 - On taking risk. Life is lived on the fringes.

11:00 - An evolutionary take on the pursuit of entrepreneurship, health, nutrition, and high performance

13:30 - How science often misses the big picture, and why that’s bad

17:00 - Biohacking and the paleo lifestyle: How do they co-exist?

19:00 - Obligate movers, opportunistic eaters. What can we learn from hunter gatherers?

22:00 - What it feels like to be 137 years old - ask Wolverine

22:30 - Wave and weave: The new and simple paradigm in exercise programming for health

23:00 - Should you HIIT or should you do endurance for better health?

28:30 - ARX Fit: How a simple machine can revolutionize your fitness in minimal time

33:00 - Strength vs strength endurance: Different people are wired differently

34:00 - Training with an injury: How to recover faster with ARX Fit

36:00 - How smart quantification can safely increase your strength and power output

41:00 - Concentric vs eccentric exercise: Which to use when?

42:00 - The difference between training for health and training for competition

43:00 - Is training periodization good for long term health? Maybe not.

45:00 - How “variety" can maximize your gains for exercise, economics, and movie box office sales

48:50 - Human adaptability: Leverage it to your advantage to increase fitness in less time

50:30 - Quantification: An important tool for the modern lifestyle

52:40 - Via negativa: If you shouldn’t be pounding the same modality, what should you be doing?

54:00 - Does self quantification conflict with a more “natural" lifestyle? Pros and cons

58:30 - Health goals? Don’t tackle 10,000 things at once. Stair step.

Guest: Keith Norris

http://paleofx.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-19

(Thanks in advance!)

Learn about Heart Rate Variability at HRVcourse.com:

https://hrvcourse.com/ep-19

The NEW CorSense HRV sensor: https://elitehrv.com/corsense

--

Are all lab tests created equal? Chris Kelly breaks down the lab tests that get the best results for his athletes and health clients.

We talk blood work, hormone and cortisol testing, stool testing, and how to make better decisions given certain lab results. Join me in this great discussion with Chris Kelly of Nourish Balance Thrive!

-- topics listed below

Leave a quick review for the podcast: https://elitehrv.com/review-ep-18

(Thanks in advance!)

Learn about Heart Rate Variability at HRVcourse.com:

https://hrvcourse.com/ep-18

TOPICS:

- Blood chemistry testing

- Blood glucose

- Hormone testing

- Organic acids and microbiome testing

- Yeast, parasite, or bacterial overgrowth

- Cortisol and circadian rhythm testing

- The relationship between loneliness and reduced performance

- Erectile dysfunction

- The Elite Performance Program

- Acellular carbohydrates

Guest: Chris Kelly

http://nourishbalancethrive.com

Host: Jason Moore

Show notes:

https://elitehrv.com/podcast

Leave a quick review for the podcast: https://elitehrv.com/review-ep-18

(Thanks in advance!)

Learn about Heart Rate Variability at HRVcourse.com:

https://hrvcourse.com/ep-18

--

Dr. Steve, the Sock Doc, shares a journey of integrating systems within the body. Connecting the nervous system to organs, muscles, bone, connective tissue and more, Dr. Steve has developed a practice around a concept he calls Systems Healthcare - Integrative Wellness.

We talk hormones, assymetry, dysfunction and simple tests you can perform to become more aware of your own situation.

-- topics listed below

Leave a quick review for the podcast: https://elitehrv.com/review-ep-17

(Thanks in advance!)

Learn about Heart Rate Variability at HRVcourse.com:

https://hrvcourse.com/ep-17

TOPICS:

2:20 - When a medical practice expands to holistic work

3:50 - How systems of the body integrate, from nutrition to injury

4:30 - Finding common patterns between improving health and increasing performance

5:00 - Patterns and compensations that can lead to injury or sickness

7:00 - Acute situations that cause chronic conditions to surface

8:00 - Injury related neurological memory. Is your injury actually resolved?

9:20 - Finding the root cause of physical injuries - structural and muscle testing

11:00 - Simple test for gaining self awareness of structural imbalances

14:00 - Is structural asymmetry always going to cause health/performance issues?

17:30 - Audio tests of structural and physical dysfunction

21:20 - How Dr. Gangemi decides a patient needs to look into nutrition

24:40 - Viscerosomatic relationships - the muscle organ connection

25:00 - How elevated cortisol can lead to a knee or joint injury

32:20 - The role of fascia in organ health, human function and dysfunction

36:00 - Physical injury causing digestion or organ dysfunction over time

36:00 - Very odd: A climbing accident that triggered dairy intolerance

40:00 - Cheating science: some clinical trials may remove participants who don’t conform to expected results

42:00 - Self awareness vs just doing what you’re told - which gets better results?

46:00 - Should everyone really wear “barefoot” style shoes?

48:00 - What is the purpose of shoes? Consequences of different types of shoes

52:00 - Orthotics and treating symptoms vs root causes

55:00 - Fear of the floor - a recurring theme and basic tests for health

1:00:00 - When playing it too safe (don’t lift that!) comes back to haunt you later in life

1:01:00 - When good rehabilitation turns into a chronic bad habit

1:10:00 - What is Functional Neurology? Just a way to sound smart?

1:13:00 - Eating frequently vs Intermittent Fasting (IF) - the Doc weighs in

Guest: Dr. Steve Gangemi - the Sock Doc

http://sock-doc.com

Leave a quick review for the podcast: https://elitehrv.com/review-ep-17

(Thanks in advance!)

Learn about Heart Rate Variability at HRVcourse.com:

https://hrvcourse.com/ep-17

Host: Jason Moore

https://elitehrv.com/podcast

Show notes:

https://elitehrv.com/podcast

--

Could micronutrient deficiencies be holding you back?

Dr. Eldred Taylor shares the importance of amino acids for energy and autonomic nervous system health, as well as how they and other micronutrients impact your Heart Rate Variability.

Hint: These topics could be a good place to look if your energy levels, motivation, and general health aren't where you'd like them to be.

-- topics listed below

Guest: Dr. Eldred Taylor

Supplements for boosting HRV and Autonomic health:

https://elitehrv.com/TaylorMD

PowerPoint and show notes:

https://elitehrv.com/podcast

Leave a quick review for the podcast: https://elitehrv.com/review-ep-16

(Thanks in advance!)

TOPICS:

02:30 - What are amino acids? From neurotransmitters to muscle tissue

5:45 - Which neurotransmitters are important to pay attention to (and are under your control)?

9:00 - Potential root causes and consequences of neurotransmitter imbalance

14:45 - Cravings: Serotonin's relationship to blood glucose, insulin and amino acids

18:15 - Why cravings can make you exhibit uncontrollable (& sometimes socially unacceptable) behavior

19:30 - Why is amino acid deficiency so prevalent?

20:15 - The dark side of antacids & why to avoid them

26:45 - The role of gut bacteria in amino acid absorption and utilization.

29:45 - How gut bacteria influences the immune system and digestive enzymes

30:45 - Are you really eating a wide variety of foods? Or just rearranging the same ingredients?

34:30 - Which nutrients are important for better energy and improved HRV?

40:30 - Aging: What you can do to postpone or reverse biological aging

42:45 - Acid reflux: More stomach acid might be better, especially as you age

44:45 - Simple tips for better digestion and nutrient absorption

46:15 - Nutrients from whole foods vs supplements

48:45 - Vegans: Why L-Carnitine is super important

50:45 - Supplementing micronutrients and amino acids to increase HRV

Guest: Dr. Eldred Taylor

Supplements for boosting HRV and Autonomic health:

https://elitehrv.com/TaylorMD

Host: Jason Moore

https://elitehrv.com/podcast

Show notes:

https://elitehrv.com/podcast

Leave a quick review for the podcast: https://elitehrv.com/review-ep-16

(Thanks in advance!)

--

Is it possible to have a nutrition plan that is customized *exactly* for your own individual needs?

Best selling author and former research biochemist Robb Wolf joins us to talk about the failings of one-size-fits-all diets, the neuroregulation of appetite, and much more.

-- topics listed below

Link to the Wired To Eat book:

https://elitehrv.com/wte

Leave a quick review for the podcast: https://elitehrv.com/review-ep-15

(Thanks in advance!)

TOPICS:

15:50 - Confirmation bias of self transformation stories & individual variation of insulin resistance

17:30 - The Wired To Eat template for tackling nutrition & health

20:00 - When nutrition and health guidelines turn into religious doctrine

22:20 - Controversy over the “cheat meal” or “cheat day” with long term progress

24:00 - The biological impact of cheat meals from a holistic point of view

26:40 - Supernormal stimuli: drugs, porn, and the planned cheat meal

29:45 - Abstainers vs moderators - alcoholism & food addiction

31:30 - Could excluding certain foods lead to neuroticism and disordered eating?

33:00 - Accidentally bypassing your neuroregulation of appetite? How to eat more - like a true Man vs Food champion

37:40 - Personalized Nutrition: What can we learn from continuous or periodic blood glucose monitoring?

40:20 - How to tweak your epigenetics to perform like (or better than) a genetic freak

42:50 - Calories or hormonal response to food - which is the most influential on your results?

46:20 - The psychology and morality of changing your diet

47:20 - How wealth and power doesn’t make eating healthy any easier

56:20 - Is your struggle with diet about food, or something “deeper”?

58:20 - How an ancestral or paleo diet could fit into your Personalized Nutrition journey

01:05:50 - High fat, low carb. Low fat, high carb. Which is for you? (There’s a test for that)

01:08:20 - Hammers, Drills and Ketosis: The Tools Your Doc May Never Use

1:13:20 - The 7 Day Carb Test, how to quantify which carbs work best for you

1:14:45 - Step by step testing your carbohydrate response with a blood glucose monitor

1:19:20 - A hypoglycemic response to at-home blood glucose carb testing, what it looks like

1:25:00 - Adjusting blood glucose carb response testing for petite or smaller individuals

1:31:20 - Hypochondria… is it all in your head… or perhaps your gut?

1:34:20 - Are exercise, social/community, and sleep actually more important than nutrition/diet?

Guest: Robb Wolf

https://robbwolf.com

Wired To Eat book:

https://elitehrv.com/wte

Host: Jason Moore

https://elitehrv.com/podcast

Show notes:

https://elitehrv.com/podcast

Leave a quick review for the podcast: https://elitehrv.com/review-ep-15

(Thanks in advance!)

--

How deep do changes in mental state impact our physiology?

Today’s guest is Daniel Quintana. Dan is a Research Fellow at the University of Oslo and received his PhD in Psychology from the University of Sydney in 2013. His research focuses on the role of heart rate variability, the autonomic nervous system and hormones on mental health. In this episode, we’re going to pick Dan’s brain on the relationship between mental and physical health, autonomic dysregulation, how HRV reflects mental health condition, antidepressants and other interventions.

-- topics listed below

HRV Course (enrollment open for a limited time! Check it out here: https://hrvcourse.com/ep-14

Leave a quick podcast review: https://elitehrv.com/review-ep-14

(Thanks in advance!)

TOPICS:

1:23 – Dan’s Background and Introduction

2:50 – Some alarming figures with respect to mental health costs

4:25 – The focus of Dan’s research: mental health, autonomic nervous system, and psychophysiology

4:47 – What exactly is psychophysiology, one of Dan’s research focuses

6:26 – How did Dan first start out in this field of study

7:37 – Dan’s first job out of college and what it is like working in a research center

8:16 – What role does the autonomic nervous system play in mental health?

10:07 – What is Psychological Flexibility and Emotional Self Regulation

12:48 – Examples of resetting your autonomic nervous system

15:24 – How to regulate your thoughts with emotional self regulation

17:02 – Constant worryings effect upon heart rate variability

19:09 – The largest influence on heart rate variability

20:02 – How over quantifying and optimizing your life can be a detriment

21:53 – The bidirectional relationship between worry and heart rate variability

23:49 – An interesting and powerful note regarding diseases and immortality

26:35 – Using heart rate variability as an early marker for cardiovascular illness and psychological illness

27:45 – Specific heart rate variability metrics and standards of measurement

30:46 – Depressions link to low heart rate variability

33:34 – Antidepressant medications effect on heart rate variability

35:47 – How tricyclic antidepressants and selective serotonin reuptake inhibitors work

37:10 – Additional implications antidepressants have including metabolic effects.

38:05 – Continued long term use of antidepressants and their implications

41:01 – Do certain drugs that affect HRV have a lasting effect on health?

43:09 – Non pharmacological interventions that improve heart rate variability

46:27 – Cognitive behavioral therapy and the patient therapist relationship

49:46 – Guided breathing and long exhales lead to improved heart rate variability

50:45 – Increased aerobic fitness levels and researching extreme athletes

53:02 – Am I too old or too young to measure heart rate variability

54:45 – The benefits of performing an at home HRV recording as opposed to a lab

57:25 – Dan’s own self quantification and data collection

58:42 – Additional ways to increase heart rate variability

59:30 – HRV improvements from acute temperature changes

HRV Course Enrollment: https://hrvcourse.com/ep-14

Leave a quick review: https://elitehrv.com/review-ep-14

(Thanks in advance!)

Guest: Dan Quintana

https://twitter.com/dsquintana

Host: Jason Moore

https://elitehrv.com/podcast

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