In this episode, I dive into the world of cold plunges, breaking down the science, the hype, and what really matters for your health. We discuss the latest research on cold exposure, including its impact on stress, recovery, resilience, and neurochemistry. But the key takeaway? It’s not just about how cold the water is! A big part of the benefits comes from how you breathe during the process.

I highlight when cold immersion can be helpful and who needs to exercise caution or avoid it altogether. There’s special emphasis on individual capacity, differences between men and women, and practical ways to get the benefits without going to extremes. For anyone considering cold plunges or cold showers, it’s essential to listen to your body and focus on breathing, not just temperature.

Loved this episode or know someone curious about cold plunges? Share it with a friend who could benefit from understanding the real science behind this health trend! If you want more tips and want to join our community, check out healthupgraded.com. Don’t forget to follow so you never miss an episode that could help you upgrade your health!

Dr. Navaz Habib

Email: [email protected]
Facebook: https://www.facebook.com/DrNavazHabib/
Instagram: https://www.instagram.com/drnavazhabib/
LinkedIn: https://ca.linkedin.com/in/drnavazhabib

In this episode of the Health Upgrade Podcast, we are joined by Dr. Dana Johnson, a leading expert in occupational therapy and whole-body apraxia. Together, we explore the often-misunderstood world of autism, focusing on the challenges of motor planning, sensory processing, and the brain-body disconnect that affects so many individuals and their families.

Dr. Dana Johnson shares her journey into the field, highlighting the importance of understanding apraxia beyond speech, and shines light on how intentional movement, regulation, and small lifestyle changes can significantly improve outcomes for people with autism. The conversation also covers the roles of gut health, mitochondrial function, and parental co-regulation, offering real-world strategies and hope for families facing these daily struggles.

If you know someone impacted by autism or are seeking approachable, science-backed strategies to help loved ones, this episode is a must-listen. Don’t forget to share it with someone who would benefit. Let’s build a more supportive and informed community together!

Dr. Navaz Habib

Email: [email protected]
Facebook: https://www.facebook.com/DrNavazHabib/
Instagram: https://www.instagram.com/drnavazhabib/
LinkedIn: https://ca.linkedin.com/in/drnavazhabib

JP Errico
Instagram: https://www.instagram.com/thevnsguy/
LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa

Dr. Dana Johnson
Website: https://drdanajohnson.com/

In this special "Ask Us Anything" episode of the Health Upgrade Podcast, I am joined by Valerie Driscoll and Sara Tate to answer questions from our Health Upgraded community. 

The panel dives into a question about anxiety medication and its impact on heart rate and HRV, providing insights on the physiological and biochemical effects of tricyclic antidepressants.

Throughout the episode, Sara shares valuable nutrition strategies, emphasizing the importance of a plant-forward, fiber-rich diet and how the gut-brain connection influences mental health. Valerie offers practical mindfulness tools and highlights the importance of bringing awareness to the present moment as a means of managing anxiety and depression.

If you found this discussion helpful or know someone who could benefit from it, don’t forget to share this episode! To get your questions answered in future episodes, join the Health Upgraded community at healthupgraded.com and be part of the conversation. Upgrade your health journey with us—one question at a time!

Learn about the community at www.healthupgraded.com

Dr. Navaz Habib

Email: [email protected]
Facebook: https://www.facebook.com/DrNavazHabib/
Instagram: https://www.instagram.com/drnavazhabib/
LinkedIn: https://ca.linkedin.com/in/drnavazhabib

In this episode, we sit down with neurologist Dr. David Perlmutter to explore the fascinating science behind optimal brain health. We dive deep into topics from microglial cells and immunometabolism to the importance of addressing root causes like lifestyle and diet for preventing neurodegenerative diseases.

Dr. David Perlmutter shares his journey into integrative neurology, emphasizing how metabolic health, inflammation, and stress impact brain function. The conversation covers practical insights on how dietary choices, exercise, sleep, and stress management can maintain cognitive vitality and longevity. Groundbreaking concepts like biological aging, mitochondrial health, and the latest research on treatments and prevention round out an empowering and thought-provoking discussion.

Ready to take control of your brain's future? Listen in, share this episode with three friends, and start applying these empowering insights to upgrade your health. Don’t forget to check out Dr. Perlmutter’s new book, Brain Defenders, for deeper guidance. 

 Dr. Navaz Habib

Email: [email protected]
Facebook: https://www.facebook.com/DrNavazHabib/
Instagram: https://www.instagram.com/drnavazhabib/
LinkedIn: https://ca.linkedin.com/in/drnavazhabib

JP Errico
Instagram: https://www.instagram.com/thevnsguy/
LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa

Dr. David Perlmutter
Website: https://drperlmutter.com/
Books: https://drperlmutter.com/books/

In this episode of the Health Upgrade Podcast, I dive into the common everyday habits that quietly sabotage your vagus nerve health. While many people try to add practices like cold plunges and breathwork, I explain why removing certain negative behaviors may be even more powerful for optimizing your nervous system.

I explore the top seven habits that can keep you stuck in a sympathetic, stressed state: alcohol consumption, late-night eating, sedentary living, evening screen time, unhealthy stress coping, mouth and upper chest breathing, and chronic sleep debt or irregular sleep timing. I break down the science behind how each habit undermines vagus nerve function and share easy, practical steps to start shifting towards better health right away.

If you’re ready to feel your best, here’s my challenge for you: pick one sabotaging habit from the list and subtract it for just a week. Notice what happens to your heart rate variability and overall well-being. Share your experiences with me, and let’s keep the conversation going toward a healthier, more balanced you!

Dr. Navaz Habib

Email: [email protected]
Facebook: https://www.facebook.com/DrNavazHabib/
Instagram: https://www.instagram.com/drnavazhabib/
LinkedIn: https://ca.linkedin.com/in/drnavazhabib

In this episode of the Health Upgrade Podcast, we’re joined by Dr. Sabine Hazan, a pioneering gastroenterologist and one of the world's leading voices in microbiome research.

Together, we explore the incredible impact of gut health on overall well-being and discuss her groundbreaking work in microbiome testing, fecal microbiota transplants, and the vital role of Bifidobacteria in human health. Dr. Hazan shares her remarkable journey, from challenging conventional thinking to becoming a global leader in microbiome science. Along the way, we uncover how the gut microbiome may influence conditions such as autism, Alzheimer's disease, and immune resilience, while also examining the effects of antibiotics, modern diets, and other everyday factors that shape our gut ecosystem.

We also take a closer look at the limitations of current microbiome testing, the misconceptions surrounding popular probiotic products, and why personalized, evidence-based approaches, rather than one-size-fits-all solutions, represent the future of gut health. Dr. Hazan explains that restoring a healthy microbiome isn't simply about adding beneficial bacteria. It also requires improving our environment, daily habits, nutrition, and even the way we support children's health from an early age.

If you enjoyed this conversation and were inspired by Dr. Hazan's mission to map the world's microbiome and advance the future of human health, please share this episode with someone who could benefit from it. Every conversation helps raise awareness and supports the research that has the potential to transform all of our health.

Dr. Navaz Habib

Email: [email protected]
Facebook: https://www.facebook.com/DrNavazHabib/
Instagram: https://www.instagram.com/drnavazhabib/
LinkedIn: https://ca.linkedin.com/in/drnavazhabib

JP Errico
Instagram: https://www.instagram.com/thevnsguy/
LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa

Dr. Sabine Hazan
Website: https://sabinehazanmd.com/

In this episode, I answer one of the questions I get asked the most: "What is a good HRV, and why isn't mine improving?"

FREE LIVE VAGUS NERVE WORKSHOP - "DECODE AND RESET"
AUGUST 25, 2026 @ 7:30pm EST
CLICK HERE TO SIGN UP FREE!

The truth is, there isn't one perfect HRV number that everyone should aim for. Instead of worrying about a single reading, it's much more helpful to look at how your HRV changes over time. Your wearable device is there to give you useful information about your body, not to judge your health. Many everyday factors can affect your numbers, and understanding the bigger picture is what really matters.

I also talk about the key health metrics worth paying attention to, including HRV, sleep score, resilience, daily activity, and recovery index. You'll learn what these numbers actually mean and how to use them to make better decisions for your health without becoming overwhelmed by the data.

If you'd like to better understand your HRV and wellness data, join the Health Upgraded team and me for our free interactive workshop on August 25 at 7:30 PM Eastern. Bring your own data, learn how to interpret it, and leave with a personalized plan to improve your health and resilience.

Dr. Navaz Habib

Email: [email protected]
Facebook: https://www.facebook.com/DrNavazHabib/
Instagram: https://www.instagram.com/drnavazhabib/
LinkedIn: https://ca.linkedin.com/in/drnavazhabib

In this episode, we welcome Dr. Efrat Lemandre, a nurse practitioner and medical disruptor, to explore the challenges and myths surrounding the medical system. Together, we discuss why medical gaslighting persists, the impact of professional indoctrination, and how even well-intentioned doctors may not always have all the answers. Dr. Lamandre shares her personal journey from conventional medicine to functional and integrative practices, emphasizing the importance of curiosity and humility in healthcare.

We debate the roles and responsibilities of both patients and practitioners, tackling big questions like when to trust medical advice and how to advocate for your health. Our conversation touches on the limits of the current system, the need for patients to assemble their own healthcare teams, and the importance of education and self-advocacy more than ever. 

If you enjoyed our spirited exchange on medical gaslighting and how to play a proactive role in your health journey, please share this episode with friends and colleagues, especially anyone ready to challenge the status quo or advocate for change in healthcare. Your voice and curiosity matter!

Dr. Navaz Habib

Email: [email protected]
Facebook: https://www.facebook.com/DrNavazHabib/
Instagram: https://www.instagram.com/drnavazhabib/
LinkedIn: https://ca.linkedin.com/in/drnavazhabib

JP Errico
Instagram: https://www.instagram.com/thevnsguy/
LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa

Dr. Efrat Lemandre
Website: https://www.drefratlamandre.com/

In this episode of the Health Upgrade Podcast, Dr. Cindy Howard shares what it's like to experience healthcare from both sides, as a doctor and as a patient. She opens up about her journey of recognizing the signs of Hodgkin's lymphoma in herself and navigating treatment while drawing on her years of experience in functional medicine.

Together, we discuss the emotions that come with receiving a life-changing diagnosis, the importance of self-care, and why personalized healthcare can make a real difference. We also explore gut health, environmental toxins, genetic testing, and how AI is changing the way patients can advocate for their own health.

Dr. Howard explains why asking questions, setting boundaries, and working with healthcare providers who listen and collaborate are essential parts of achieving better health outcomes.

If you or someone you love is lost in the healthcare maze or facing a critical diagnosis, this episode is for you. Listen in, share the episode with a friend, and empower yourself to be an informed, proactive participant in your own health journey!

Dr. Navaz Habib

Email: [email protected]
Facebook: https://www.facebook.com/DrNavazHabib/
Instagram: https://www.instagram.com/drnavazhabib/
LinkedIn: https://ca.linkedin.com/in/drnavazhabib

JP Errico
Instagram: https://www.instagram.com/thevnsguy/
LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa

Dr. Cindy Howard
Website: https://www.innovativehwc.com/

In this episode of the Health Upgrade Podcast, I talk with Waldi Hoon, the founder of yōjō, about her journey into the world of vagus nerve health. She shares how her background in content creation, along with her family's experience with chronic pain, inspired her to help others improve their health using science-based solutions.

We also discuss how modern life, from constant stress to information overload and unhealthy habits, affects our nervous system. Waldi explains why building resilience, creating simple daily routines, and finding the right self-care practices can make a big difference. We also explore how YoJo's technology and community help people make these healthy habits part of everyday life.

If you're looking for practical ways to reduce stress, improve your wellbeing, and learn more about nervous system health, this episode is for you. If you find it helpful, share it with three friends who could benefit too.

Dr. Navaz Habib

Email: [email protected]
Facebook: https://www.facebook.com/DrNavazHabib/
Instagram: https://www.instagram.com/drnavazhabib/
LinkedIn: https://ca.linkedin.com/in/drnavazhabib

Waldi Hoon
LinkedIn: https://www.linkedin.com/in/waldihoon/
Website: https://www.yojo.health/