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In this video, Justin Roethlingshoefer, a health expert and consultant for professional sports teams, shares his holistic approach to health that focuses on HRV, or heart rate variability, and involves eight controllable factors: nutrition, exercise, hydration, sleep, environment, mindset, self-care, and immune function. He emphasizes the importance of understanding HRV to learn how our bodies handle stress and achieve optimal health. Roethlingshoefer explains that our health is disintegrating because we only focus on physical health, while ignoring the mental, emotional, and spiritual aspects of our lives. To achieve optimal health, he suggests creating a purposeful and intentional environment and engaging in intentional exercise for 30 minutes every day while moving every 90 to 120 minutes to maintain good health.
In this section, the host introduces episode 107 of the Over 40 Alpha podcast and explains that it focuses on the eight controllables for optimal health for men over 40, but the information shared is valuable for everyone. The guest, Justin Roethlingshoefer, is a former athlete and founder of Own It coaching, a multi-seven-figure coaching company that works with NHL athletes, executives, and others seeking elite performance. The host notes that this podcast episode is a life-changing moment and encourages listeners to pay attention to the valuable information shared by the guest.
In this section, the host introduces Justin Roethlingshoefer as a former professional athlete and a strength and conditioning coach for professional athletes including NHL teams and university basketball teams. Justin is the founder of "Own It" and has spoken on the TedX stage, written three best-selling Amazon books, and has a podcast of his own. The host emphasizes that Justin's holistic approach to health focuses on HRV and involves eight controllables that can be acquired and put into action every day. The host encourages listeners to take notes and apply Justin's advice to change their health and life to a high-performance level.
In this section, Justin Roethlingshoefer, a health expert and consultant to professional sports teams, shares his journey to learning about optimal health and performance that led him to help business owners and entrepreneurs take control of their health. He started his health journey at the age of 12 and took ownership of learning how to be consistent with his habits, behaviors, and lifestyle through wearing heart rate monitors and pulse oximeters, reading medical journals and nutrition information, and getting his raw blood analyzed. He realized there was a gap between what he was learning and what was being done in real life, leading him to introduce tailored programs for athletes based on their individual data, which resulted in lower injury rates, faster recovery times, and better performance. Ultimately, he saw health not only as an athlete problem but also a human problem that needs transformation.
In this section, Justin Roethlingshoefer, a health and wellness expert, shares his journey of how he became obsessed with learning about his body and understanding it on a deeper level. This obsession drove him to read medical journals, obtain a heart rate monitor, and create his own spreadsheet to track his heart rate variability. While it led him down a dark path, he believes that his obsession was necessary to ultimately learn and apply practical applications, behavior changes, and lifestyle movements based on what his body was communicating to him. After practicing as a goalie in the American Hockey League, he went back to school to get his Master's Degree and shifted back to strength and conditioning, applying all that he had learned.
In this section of the video, Justin Roethlingshoefer discusses how he fell in love with training modalities while playing for the Ottawa Senators. He learned about mindset techniques, breath work, and other health practices that were not mainstream at the time. A chance meeting with Tina Murray, Director of Sports Performance at the University of Louisville, taught him how to harness raw information and bring it into something purposeful. They used heart rate variability, tracking, and integrated data sets to adjust behaviors and lifestyle changes in athletes while empowering them. Justin also received his massage therapy license to gain a deeper understanding of the spiritual side of the body. During his time at Miami of Ohio, he built a new performance facility from the ground up and developed an approach that focused on holistic integrated health rather than just athletic performance.
In this section, the guest speaker Justin Roethlingshoefer emphasizes the importance of holistic and integrated healing for optimal health. He argues that our health is disintegrating because we only focus on physical health, while ignoring the mental, emotional, and spiritual aspects of our lives. Roethlingshoefer suggests that understanding heart rate variability can help us learn how our bodies handle stress. Chronic inflammation causes chronic symptoms, which is a common problem leading to chronic illness and death in the US. Roethlingshoefer argues that people have been trapped in the journey of mediocrity because they've disintegrated their lives, but if they can bring them together, they can achieve optimal health.
In this section, the speaker discusses the importance of HRV (heart rate variability) in the context of optimal health for men over 40. HRV is a holistic metric that looks at the stress and strain that the body has experienced over the last 24 to 48 hours. Despite the importance of HRV, it is one of the most misunderstood, misused, and mismanaged metrics in the health and fitness space today. The speaker points out that while wearable devices like Whoop and Aura passively pull HRV data during sleep stages, these devices often create confusion and fear by presenting too many complex metrics, such as Recovery scores and Readiness scores, without providing clear action steps. Instead, people should focus on HRV metrics and look at what they did the day before to understand the factors that impact their HRV.
In this section, the speaker discusses the eight controllables for optimal health for men over 40 and mentions how HRV (heart rate variability) is a metric that can help individuals understand where they stand on the health spectrum. The speaker cautions against comparing one's HRV with others as each individual has a unique genetic makeup. He goes on to give some general ranges to consider based on age if one wants to stay on the optimal health path. The speaker talks about the fake Health Continuum and cautions against staying in the fake Health space, whereby individuals are disease-free but symptom-full. HRV becomes an essential metric to help individuals know where they are on this spectrum and make necessary changes to get back on track.
In this section, Justin Roethlingshoefer breaks down the eight controllables for optimal health for men over 40. These include nutrition, exercise, hydration, sleep, environment, mindset, self-care, and immune function. He stresses the importance of HRV as a KPI for tracking our progress and knowing where we stand with our health. He then goes on to outline a baseline habit structure for sleep, including a consistent sleep and wake time, the three-two-one rule for no food, work, and screens in the hours leading up to bedtime. He also highlights the importance of nutrition, suggesting three meals a day with a 14-10 circadian rhythm intermittent fast.
In this section, Justin Roethlingshoefer discusses the "three-two-one-zero" framework for optimal nutrition, which includes two pieces of fruit a day, one big salad with a protein source, and zero portion sizes greater than one at every meal. He emphasizes the importance of being intentional with self-care and taking 30 minutes a day to do something solely for oneself. He shares a story of a author who was struggling with writer's block and discovered that he needed to take time for himself in order to complete his work. Justin explains how setting boundaries and taking time for oneself can ultimately lead to greater productivity and a more fulfilling life.
In this section, Roethlingshoefer talks about the importance of self-care and taking time to recover. He shares a story about a client who was resistant to water skiing but eventually saw the benefits of taking time for himself. The baseline habit of 30 minutes of self-care a day is crucial. He also discusses the first controllable, which is environment, specifically sunlight exposure within the first 10 minutes of waking up and seeing the sun set at night. Additionally, he encourages listeners to consider the five senses and the types of sounds and environment they are exposed to throughout the day.
In this section, Justin Roethlingshoefer discusses the controllable factors that contribute to optimal health for men over 40. He emphasizes the importance of creating a purposeful and intentional environment by paying attention to factors such as temperature, smell, taste, and sound. Roethlingshoefer suggests engaging in intentional exercise for 30 minutes every day and moving every 90 to 120 minutes to maintain good health. He stresses the importance of intention and mindfulness in achieving and maintaining a healthy lifestyle.
In this section, Justin Roethlingshoefer discusses two important controllables for optimal health in men over 40. First is the importance of being intentional with your workouts instead of just going through the motions. This means being mindful of your perceived exertion, tracking progress, and focusing on specific goals. The second controllable is hydration, and he recommends drinking half your body weight in ounces of water every day, as well as tracking the impact of hydration on your HRV. Justin also suggests starting your day with 16 ounces of water and using DNA testing to create a more specific nutrition plan.
In this section, Justin Roethlingshoefer discusses the importance of electrolytes, specifically sodium, potassium, and magnesium, in priming our cells to absorb water and create a better micronutrient balance internally. He mentions how drinking enough water without enough electrolytes can cause people to feel less healthy by diluting everything that's internal. He suggests trying Element or Redmond instead of liquid IV, which has a lot of artificial sugar and cyanocobalamin, a cheaper form of B12 that stores cyanide within our bodies over time and can lead to toxicity. Justin then moves onto the seventh controllable, immune function, which he refers to as the "HRV secret weapon" and explains how stress from exercise, work, and family can suppress our immune system and make it easier for bacteria and viruses to invade our space.
In this section, Justin Roethlingshoefer discusses a supplement and a vitamin C regimen that can help boost immune function when there is a three-day decrease in heart rate variability (HRV). He also mentions the use of custom-formulated compounds that are protective for the body and cellular testing to create a personalized immune protocol. Roethlingshoefer emphasizes the mindset controllable, which includes meditation, breath work, reading, journaling, accountability calls, and other mindfulness practices that are not always enjoyable but can help make a person better. He shares a story about a hedge fund guy who initially refused to meditate but eventually implemented the 10-minute meditation habit and saw positive results.
In this section, Justin Roethlingshoefer discusses the benefits of incorporating breath work, meditation, and journaling to achieve optimal health for men over 40. He highlights how taking just 10 minutes out of a day to practice these activities can result in up to eight hours of focused, high-quality work. Roethlingshoefer also emphasizes the importance of preparation, which he breaks down into an acronym (P.R.E.P.A.R.E) that stands for: pray, replace, expand, practice, accept, rest, reassess, and refine, and suggests that by following this framework, individuals can better prepare themselves and achieve their goals.
In this section, Justin Roethlingshoefer stresses the importance of being prepared in order to hold responsibilities of protection, provision, and procreation, which is why taking control of our health beyond relying on a miracle is crucial. He talks about HRV, which can be easily measured using wearable devices like Fitbits, Garmins, or Apple watches. HRV monitoring can help track one's trends and behaviors for better health management, which is accessible through the Apple Health app. He shares that his PDF on eight controllables can be found at Ownitcoaching.com, while he can be reached through his Instagram at justinroth and master-in-six-minutes.com for a quick understanding of HRV.
In this section, the speaker highlights the irony of having more technology and education than ever before, yet still being the sickest generation. he emphasizes the importance of taking ownership of one's health and implementing the eight controllables discussed earlier in the video to achieve optimal health for men over 40. The speaker expresses gratitude to Justin for sharing his insights and expresses interest in having him back for future discussions.
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