A Deep Dive on HRV with Dr. Jay Wiles #162
Muscle Intelligence
Ben Pakulski
4.7 • 761 Ratings
🗓️ 18 February 2021
⏱️ 72 minutes
🧾️ Download transcript
Summary
In today's episode, I'm joined by Dr. Jay Wiles, cohost of the Ben Greenfield Fitness podcast and host of Mindhacker's Radio w/ Dr. Jay Wiles, to speak about all things HRV. This is a deep dive, so get out your pen and paper. Ever wondered how to measure? What you are measuring? How to use the data? We get into all of it in this episode.
Dr. Wiles is a clinical health psychologist who is board-certified in biofeedback, HRV biofeedback, and Tai Chi for rehabilitation. He has a passion for helping others reach their full potential from an integrative and holistic perspective and has worked closely with elite athletes and executives on enhancing peak performance through training and regulating psychophysiology. He focuses on how we can utilize sunlight, water, exercise, and food to mitigate the damaging effects of stress, anxiety, and depression.
Timestamps:
[0:28] Intro to today's topic: HRV
[1:52] Intro to my guest Dr. Jay Wiles
[2:17] Today's sponsor: BiOptimizers
[6:43] What is HRV?
[8:45] The Autonomic Nervous System
[11:26] Should you be measuring your HRV?
[13:06] Stress response and adaptation
[15:10] Subjective vs. objective
[16:00] What and how do you measure?
[18:19] The data metrics
[19:54] The BEST tools to measure HRV
[20:50] HOW and WHEN to measure
[22:35] Frequency domain values
[31:50] 24h HRV readings
[35:00] Cardio-vascular health
[38:00] Focusing on the basics
[39:18] Dr. Jay's daily basics
[42:35] Breathing
[46:40] Respiratory cycle
[47:47] Heart-brain coherence
[54:54] Vagal tone
[1:02:00] CO2 tolerance and training
[1:04:00] Breathing mechanics – Patrick McKeown
To find out more about Dr. Jay Wiles:
@drjaywiles
www.drjaywiles.com
www.thrive-wellness.com
Mentioned:
Patrick McKeown
Polar H10 Chest Strap
EliteHRV
www.8weeksout.com
www.firstbeat.com
Thank you to our sponsor BiOptimizer – use code MUSCLE10 for 10% off.
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Transcript
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| 0:00.0 | Hey everybody. Welcome to the Muscle Intelligence Podcast. I'm Ben Pekoski. As always, framing this podcast around living your greatest life in a body that you absolutely love. |
| 0:23.5 | And as a coach and trainer and now mentor to coach and trainers, one of my primary indicators of how to train, |
| 0:31.5 | ultimately how the system, the human system is able and prepared to adapt is this science of heart rate variability. |
| 0:42.1 | And this is something that I teach a lot. And I talk about a lot in my coaching and my |
| 0:47.7 | mentorships because I really believe that in order to receive a signal, so as athletes, as people who train, we are imparting a signal on our |
| 0:58.4 | body and we're trying to lift this weight or do this exercise and we want the signal to be |
| 1:02.5 | received by the body. So the signal is only half of the equation, right? The signal is a big |
| 1:07.8 | external piece, but also the internal reaction, the internal response, |
| 1:12.1 | is incredibly important. And if you don't take that into account and acknowledge what state |
| 1:17.7 | is this system in that I'm actually subjecting the signal to, it's impossible for you to know |
| 1:23.0 | how those two things are going to interact, and therefore impossible for you to know ultimately |
| 1:26.9 | how the results are going to progress. So impossible for you to know ultimately how the results |
| 1:27.9 | are going to progress. So if you want to have a greater understanding of how to design a program, |
| 1:33.5 | how to get better results, how to ultimately progress toward your ideal goal, whether that be |
| 1:39.2 | physical goal or athletic goal or even just removing stress, understanding how the autonomic nervous system works |
| 1:45.2 | is imperative to your success. So heart rate variability is the measure of the autonomic nervous |
| 1:51.0 | system. And today's guest is certainly one of the experts in the entire world that I've ever |
| 1:56.4 | come across in the area of heart rate variability. Dr. J. Wiles joins me today to give us the deep dive |
| 2:02.1 | and understand everything there is to know about heart rate variability. Now, there is parts of |
| 2:07.2 | this podcast that are high level and great for everyone. There's certainly parts of this podcast |
| 2:12.3 | that are deep, and you're going to want to take out a pen and paper and understand this at a deep |
| 2:16.5 | level. Today's podcast is brought to you by my favorite enzymes on the planet. |
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