We are thrilled to have Dr. Jay Wiles on the podcast to answer the most common questions we hear about Heart Rate Variability. Many biohackers are tracking this metric but don't know what to do with the data or how they can strengthen their HRV. Dr. Jay shares incredible insight into this powerful metric, as well as practical tips you can begin right away.
Dr. Jay Wiles is an international speaker, scientist, clinician, influencer, and subject-matter expert and authority on the interconnection between the human stress response and health performance/optimization. Dr. Wiles is a clinical health and performance psychologist with board certification in heart rate variability biofeedback and peripheral biofeedback and works as a leading consultant in psychophysiology to health influencers, professional athletes and teams, executives, and high performers. He has pioneered new and innovative means of using heart rate variability (HRV) and respiratory training as both diagnostic indicators of the dynamic nature of the human stress response, alongside therapeutic tools for regulating and conditioning this response for peak human performance.
0:41 Welcome to the show
2:53 Dr. Jay Wile's Bio
4:47 Welcome Dr. Jay!
5:44 The basics of Heart Rate Variability
9:01 Is a higher HRV better?
11:44 The 20/40 Rule
13:39 How to interpret your own trends
16:10 Balancing parasympathetic & sympathetic
18:11 The reason for gathering data
20:25 Modern day chronic stress
22:20 Different types of breath work to control our nervous system
26:15 Being “your own data machine”
27:38 Renee’s experience with Lief Therapeutics
27:55 Resonance frequency breathwork
29:46 Vagal Tone & Vagal Modulation
33:10 Higher isn’t better
36:39 Other ways to strengthen HRV
39:57 HIIT & HIRT Training + Zone 2 Training
42:02 Why you should pick up heavy things!
42:24 Using HRV to test food reactivity
45:52 PEMF & Haelo device
46:40 Grounding & Neuroscience tech
48:13 Lauren’s experience with AmpCoil & HRV
49:38 How tech always affects our recovery
53:19 How to measure HRV in the moment
56:58 Dr. Jay's morning routine
58:47 Are wearables accurate?
1:02:02 Identifying sleep stages
1:05:04 What to do with your personal scores
1:07:42 Know which metric you're testing: RMSSD vs SDNN
1:10:24 Renee’s experience with OURA vs Biostrap
1:14:11 His final piece of advice
1:17:29 Thanks for tuning in!
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