162 – A Deep Dive On HRV With Dr. Jay Wiles

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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.


[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:


Patrick McKeown
Polar H10 Chest Strap


Thank you to our sponsor BiOptimizer – use code MUSCLE10 for 10% off.
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Ben Pakulski

Ben Pakulski

Since first lifting weights as a teenager, Ben has been on a mission to do whatever it takes… …to become the most muscular man on the planet! On the eve of The Arnold Classic, he confronts the dark realities of bodybuilding… And his own future! Follow him on his journey…

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Formerly the Muscle Expert Podcast. The world’s top authority on intelligent muscle building and fat loss gives us a simple to understand deep dive into the complex world of building a body you love, and living your greatness. Weekly interviews with leading experts in a vast number of scientific fields focusing on health optimization (nutrition, sleep, hormones, mindfulness and mind set), strength, (both physical and mental), and muscle hypertrophy. Learn proven strategies for optimum life performance, whether it be in the gym, the board room or the bedroom; this is the blueprint for becoming the upgraded modern man. Ladies, this podcast is for you too. The topics, tips, and life hacks covered are essential for every individual who wants to upgrade themselves mentally and physically.

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