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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. SHOW NOTES: 0:41 Welcome to the show2:53 Dr. Jay Wile's Bio4:47 Welcome Dr. Jay!5:44 The basics of Heart Rate Variability9:01 Is a higher HRV better?11:44 The 20/40 Rule13:39 How to interpret your own trends16:10 Balancing parasympathetic & sympathetic18:11 The reason for gathering data20:25 Modern day chronic stress22:20 Different types of breath work to control our nervous system26:15 Being “your own data machine”27:38 Renee’s experience with Lief Therapeutics27:55 Resonance frequency breathwork29:46 Vagal Tone & Vagal Modulation33:10 Higher isn’t better34:06 *Thrive Market - Save 25%!36:39 Other ways to strengthen HRV39:57 HIIT & HIRT Training + Zone 2 Training42:02 Why you should pick up heavy things!42:24 Using HRV to test food reactivity45:52 PEMF & Haelo device46:40 Grounding & Neuroscience tech48:13 Lauren’s experience with AmpCoil & HRV49:38 How tech always affects our recovery53:19 How to measure HRV in the moment56:58 Dr. Jay's morning routine58:47 Are wearables accurate?1:02:02 Identifying sleep stages1:05:04 What to do with your personal scores1:07:42 Know which metric you're testing: RMSSD vs SDNN1:10:24 Renee’s experience with OURA vs Biostrap1:14:11 His final piece of advice1:17:29 Thanks for tuning in!RESOURCES:Ben Greenfield Podcast: A Deep Dive Into HRVLief TherapeuticsElite HRV AppApollo Neuro - Save 15% with code BIOHACKERBABESHaelo DeviceNuCalmAmpCoilOura RingBiostrap - Save 10% with code BIOHACKERBABESPolar Chest StrapHRV For TrainingConnect with Dr. Jay Wiles!DrJayWiles.comThrive-Wellness.comInstagram: @DrJayWiles_______________________Thrive Market - Save 25%!Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donations