#1200 You Are Not Overstressed, You Are Under Recovered - The Fastest Way to Raise HRV with Justin Roethlingshoefer

The Ben Azadi Show

Ben Azadi

Alternative Health, Nutrition, Fitness, Health & Fitness

4.8 • 1.1K Ratings

🗓️ 29 December 2025

⏱️ 64 minutes

🔗️ Recording | iTunes | RSS

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Summary

What if the most important signal of your long term health, recovery, and resilience isn’t how hard you train, but how well your nervous system recovers? In this episode of the Metabolic Freedom Podcast, host Ben Azadi sits down with human performance expert Justin Roethlingshoefer for a deep, practical conversation on heart rate variability (HRV) and nervous system regulation. Justin explains why HRV is one of the most important metrics for long-term health, stress resilience, recovery, and longevity. Together, they explore how sleep, nutrition, exercise intensity, emotional stress, and daily lifestyle rhythms directly influence HRV, VO₂ max, and overall metabolic health. This episode delivers clear, actionable strategies to help listeners optimize recovery, reduce chronic stress, and build a body that feels safe enough to heal. Key Topics Covered What heart rate variability really measures and why it matters HRV as the nervous system’s early warning system The difference between heart rate and heart rate variability How chronic stress suppresses recovery and healing The relationship between HRV, VO₂ max, and longevity Why most people are under-recovered, not overstressed Zone 2 and Zone 5 training explained simply How late-night eating disrupts sleep and HRV Sleep quality, REM sleep, and detoxification Practical ways to raise HRV without overdoing biohacks Book Mentioned 📘 The Power of OwnershipRedeem Your Health, Live by Design, and Break the Relentless Pursuit of Normalhttps://www.amazon.com/Power-Ownership-Redeem-Relentless-Pursuit/dp/1394230028 Guest Information Justin RoethlingshoeferJustin is a human performance expert, data-driven health strategist, and longevity specialist with over two decades of experience working with elite athletes, executives, and high performers. He is a former NCAA and NHL performance coach and the founder of an evidence-based coaching system focused on nervous system optimization, recovery, and sustainable performance. Official Website👉 https://justinroethlingshoefer.com/ LinkedIn👉 https://www.linkedin.com/in/justin-roethlingshoefer YouTube Channel👉 https://www.youtube.com/@justinroethlingshoefer Watch the Full Episode 📺 https://www.youtube.com/@BenAzadi Follow Ben Azadi 🌐 Website: https://www.benazadi.com📸 Instagram: https://www.instagram.com/thebenazadi📘 Facebook: https://www.facebook.com/benazadi.coach💼 LinkedIn: https://www.linkedin.com/in/benazadi🎵 TikTok: https://www.tiktok.com/@benazadi 🔎 Find All Metabolic Freedom Sponsorship Deals ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.ketokamp.com/sponsorship-deals Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	When food goes into our system, we now have to actually go and break that down.
0:04.0	We don't see it as a stressor, but man, that's a stressor on our body. It takes a lot of energy. A lot of energy. There's things that are actually starting to happen. What we also don't realize is we have 400 times more melatonin produced in our gut than is produced by the pineal gland in the brain. And so even though we've done all the night routine,
0:23.2	we've shut the blue light off,
0:25.3	we've stopped working two hours before bed,
0:27.9	we've gotten in front of the red light,
0:30.2	we've had the cool shower,
0:32.3	we've got the dark out shades,
0:33.7	we've done all the things we're supposed to do,
0:36.1	our body still is like,
0:37.4	bro, I've got a
0:38.6	eight-ounce porterhouse in my gut that I'm trying to break down. And I've still got these
0:43.8	workers that are like outworking. So you think you can shut down. But bro, I'm still doing
0:49.1	work. And so your body is still in a stress state that it now goes, hey, Ben's not safe.
0:55.5	I can't put him into REM and deep sleep or REM and slow wave sleep states because if he does, he can die.
1:02.9	It's not reality, but that's what your body understands.
1:10.2	Yeah. The Greek definition of metabolism means to transform.
1:21.3	Your metabolism isn't broken.
1:23.6	It was designed to take food and transform it into energy, clarity, and fat loss.
1:29.8	So you can feel good in your body and strong in your life.
1:33.9	Here on this podcast, we deliver both the science and art of metabolism.
1:37.8	We sit down with the world's leading experts and thought leaders to have life-changing
1:43.2	conversation so you can stop guessing, start
	...

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