YouSaid · the spoken record

Leah Lagos

lines on the record: 48
first: 2023-09-19
most recent: 2023-09-19
sittings or episodes: 1
sources: podcast

Every line below is reproduced as it was said and linked to the record it came from. Nothing here is summarised or generated. Directory · Search · Corrections

“I look at success from an autonomic perspective and Manifests is a success, right? Joe's concept of consistency and performing as your best self consistently over time, irrespective of the circumstances. But the state, the physiological state to get there, I see is openness. I see as attunement to those shifts in momentum and staying nimble no matter what life brings you, staying nimble and being able to oscillate.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“In terms of optimizing, you take someone with Joe's Innate, you know, just talent and being at that talent, 99% of the time over and over and over, irrespective of the circumstances or the inputs and getting through things that immobilize a person or us based on the past is part of that.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“To feel what they've gone through and then harness it into a different experience. So the trauma pieces is really interesting and can happen to anybody. I talk therapy has been regarded as a way to go through trauma with mixed results EMDR has that physiological component but HRV there's this natural process people don't often come in saying I need to heal from trauma they say I want to be a better performer but healing from something in the past is one of the steps along the way”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Is tied up in just pushing it down. And then there's this unlocking where you feel the experience and you feel the ability to integrate, to sit with it. And it's not in a way that terrorizes. It's a way there's usually something I call a heart clearing. And it happens around week four, time and time again because that's when Vera reflex gain can be measured. It's interesting, isn't it, that as the autonomic nervous system measurably amplifies its ability to be more precise, any kind of threads that want to be integrated release itself? And there can be, you know, just an outflow and it just happens once maybe twice of emotion, but it's an integrative experience as opposed to one that's terribly uncomfortable or disarming and allows people”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Beautifully imprints of our life experiences both the beauties and the traumas are all within us and create a responding to the world that shapes us and understanding what they are, both the triggers and the amplifiers and then being able to sit with them as opposed to run from them and feel like you can handle them because you have something that allows you to feel deeply and also let go when you need to let you integrate these experiences so you can harness them as energy and fuel and passion as opposed to compartmentalize them and so fascinating how often people just want to avoid and compartmentalize and how much energy”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“So there are moment by moment things like movement you could do 20 jumping jogs and your physiology is going to shift. You could listen to music. Some people self-isolate and find a place where there's no noise and it's almost like a little cave that feels really safe. And so my client will identify some of those tools that beyond just breathing help to shift their physiology quickly in a moment to get them back to baseline. And the one thing I say is, look, stress is going to happen. Let's expect it. Let's accept it. Even with training, you're going to have a stress response, but I want you to be in control of how long it lasts and be able to return to baseline as quickly as possible or as quickly as you need to be.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“The way we speak to ourselves, the way our body responds, but they interact with each other. So once you have more control over how your body responds, then you have more control over your self-talk, but that then feeds in to how your body further feels. So it can be really, really interesting, you know, people talk about having self-compassion, but they say, I just don't know how to do it. The first place I would advise is to start with training your physiology, and particularly heart rate variability, because you can gain control over your mind through your heart and training those heart oscillations.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“We're not reacting in those ways without wanting it you are able to make changes in how you speak to yourself. And so I... I can say to someone before they've gone through this that you having more positive self talk affects dopamine secretion, which you need for focus and motivation, especially during a three-hour game, whether it's golf or basketball or so forth. But they may not be able to do it if their heart reacts or they have panic that they can't control and their physiological disequilibrium then dominates how they talk to themselves. So once they're able to have control over that ability to be in physiological equilibrium or even better, that parasympathetic dominant state, they also get control over the narrative they say to themselves and it is such an important shift and it's such a beautiful kind of circle.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“These are all physiological processes at the very core, and sure there's mental layers to how you see yourself, how you interact with the world, but at a physiological level, Shane, that ability to inhibit negative self-talk, inhibit noise, inhibit fear is physiologically mediated where you can choose it. And so the concept of oh just think positive or have positive self talk is very hard for even the most elite of performers under high pressure if they don't have physiological control. When you have more ability over how your heart responds, how your brain responds, your level of muscle tension, your galvanic skin responds, these are kind of global physiological parameters, but you have greater control over those such that you're not”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“There is an impact, and I hear it often from clients on risk taking. The assessment of risk seems to be more precise gradually more precise without the cost meaning of that sympathetic activation, that people can, if they need to, activate, but they also, as Joe was mentioning, they have the dexterity to look at if this is a real risk, what can I do instead? It's a multi-strategy process, and it's happening really fast. So there is something, I think, happening in the amygdala as a result of an activation through the 0.1 hertz breathing of the brainstem. So there's a circuitry and more research needs to come out, but it's fascinating. The assessment of risk, the ability to take more calculated and intentional risk. And the ability to see other opportunities that one might not see if you're in that sympathetic only state.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Increase cognitive dexterity and that dexterity is the part that people from many walks of life say is the most unexpected but most appreciated part of this process.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“A decision making cognitive perspective, I love about this process, it doesn't happen instantly. It happens around week seven. So if you are going through this process, weeks one through four, you optimize your baseline. By week four, you start to feel the significant ability to let go. But by week seven, the cognitive changes are happening. Why? There's a bare reflex gain. The way your autonomic nervous system at baseline is moderating blood pressure and heart rate in response to the rest of the world is much tighter and much more precise. And then with about three to four weeks have compounded practice the 15 minutes twice a day and then meeting with me for the training, my clients start to experience the cognitive gains around week seven. The cognitive gains are increased focus, increased creativity, increased authenticity and”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Frequency breathing and what they found through MRIs was something called vasalvagal constriction, so during stressful moments the blood muscles would constrict to shunt blood flow and oxygen to the brain will make sense why you would have myopic thinking then. And with the resonant breathing, what they found was the diameter of blood flow, or excuse me, a blood vessels was larger. It stayed open, much more like the baseline state. So you were much more likely to not have a cognitive manifestation of stress, that myopia. And so I'll have decision makers that are world leaders or CEOs or people that run hedge funds say to me, I'm in my most creative place. I can just kind of seamlessly see different things as opposed to just having one answer. And that's the part.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“You see if you are in a highly sympathetic state, you are much more likely to be myopic. You're in a survival state. And by virtue of survival, it's like one track. And the body intensely restricts blood flow and there are physiological reasons. You're just one kind of one track-minded. But really, in these kind of critical situations, whether you're on a basketball court, you're making training decisions, decisions about life, you want that cognitive dexterity to seamlessly look at different options and analyze what's best in the moment. That actually comes from blood flow and oxygen to the brain. So it's really interesting from a science perspective. My colleagues at Rutgers looked at what happens to the brain during resident.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Focusing on a desired state on the inhale and letting go of the rest of the world, but there can be others too. And sometimes it's connecting with another person. It could be a spouse. If you're a coach, it could be a player that you're really close to. There are other ways to move your heart oscillation in the moment as well. So that ability to master momentum and being really attuned to that internal state to make the decision on whether to engage or disengage, I think is really important. And it's interesting how much our physiology controls decisions. We think of decision making as such a mental process, but your physiological state prior to making that decision and even during making that decision will impact several different pieces. One, it will impact the kind of concept.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“And this becomes a process by virtue of gaining control over your physiology to be able to do that, to be able to pause, things that used to be automatic and say, is that what I want to do right now? The mastering shifts in momentum is a piece of that. So being able to recognize the kind of internal state. Some people can be really intense and on fire, but I mean, you take an NBA game of three hours. And there are oscillations in that time and being really clear on when the oscillations are occurring and being able to catch it sooner to intervene. And sometimes it's breathing. Joe talked about the power of three he would take four and six out.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Being able to know when to engage or not engage is such a common plight and it could happen to an elite athlete, it could happen to someone in business, it could happen to someone in home life. Do I go all in with intensity or do I stand back and just do nothing?”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“To those moment by moment and let them go, it harnessed and unleashed, it like unlocked him. So we think of emotion, not at all. This is about being able to be really connected and kind of dance along the emotional spectrum to empower you in each and every moment without restriction.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“There's a science behind that, Shane, and the science from my perspective is this is a pathway for emotional integration. So as someone increases their ability to operate from a parasympathetic state on demand, meaning you can be open, receptive, you can let go. It's as if the body says great now I can feel more deeply because there's nothing to fear. And so at the same time, you know, Joe was taking more risks on the court, so to speak, making calls that he wanted to make more quickly and without hesitation that abundance of love for his wife, his kid. And I mean, it is so clear and so awesome from a kind of physiological impact or his dad and being able to connect.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“That you eat generally at the same time, let's say seven o'clock, one o'clock, six o'clock, five days a week, the body feels safe. It can predict the inputs and it creates a sense of safety. And I always say safety is a precursor to flow. Safety in the body also that feeling of safety maximizes HRV.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Curious effect on the days I took my daughters to school, my HRV was higher till 1 p.m. It naturally moved my heart, but having the data that made further supported and I was taking the girls to school anyway, but it was just really interesting to see the impact on my physiology. Everyone has these pieces. So other pieces that people respond to from behavioral changes, eating, eating at timed intervals. So there's a lot of people that are adhering to intermittent fasting. For some people, I see HRV increases, but not all. And in fact, what I see more frequently is that when we time the expected time that you eat, irrespective of what you're eating,”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Caffeine use. What else is interesting? Music for some people can really produce a heightened HRV effect. And, you know, Joe and I can talk with you later about some of the things that we did along with the breathing to maximize HRV in real time for specific performance states. But you have to find certain songs. Not every song will amplify HIV. My friend Josh Waiteskin is the song without breathing like gets his HRB on fire. And so I try and find that with different performers, the songs that move their heart. There are other pieces when you monitor someone's HRV daily, you ask kind of about their daily routine and habits. I'll give you a personal one. I live to monitor my HRV from time to time and I found a really...”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“So to clarify, sometimes someone will come in with just a really large HRV in the result athletes. And then I will say, you're an endurance person. Do you run? If not, you should. But any kind of endurance sport will increase and maximize HRV and along with the HRV, I like to work with a person to create essentially vectors in their ecosystem that lead to internal state changes. So I'll give you a few kind of fun examples, sure sleep maximization and finding the rhythm for sleep. You know, some people need nine hours, some people need seven, but when we track, we're able to see how different amounts of time impact sleep. There are things like looking at how eating within three hours before bedtime impacts sleep, looking at alcohol like we talked about you.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“You're going out to a competitive event or making, let's say, a big decision about how to spend money or invest, you want to be doing that from a parasympathetic state, not a sympathetic one. So there's a little bit of somatic awareness training that we do in my work with clients and then helping them to identify what state they're in and then being able to shift that state on demand”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Few weeks can be really great. In my book, I recommend doing tracking every day for weeks one, four, seven, and ten, and then putting it away. So you're able to look at changes about every three weeks at your baseline level and when you breathe. So obviously we want to optimize baseline HRV for each individual, but then there's a second piece. And this is really important for elite performers, which is being able to shift your physiology in the moment from a sympathetic to a parasympathetic state in just a few breaths. And so those are some of the things that we work on along with the breathing and layer in. There's another piece where I look at training them to identify when they're in a fight or flight state versus a flow state. Well, why is that important?”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Short elite HRV has something called CoreSense where you put your finger in and I actually have an app through elite HRV that you can go through my 10 session program using their app if you download Elite HRV and just click on Dr. Lagos HRV and but they have it's just a little sensor you can order online I forget the cost but it's it's reasonable in terms of these kind of gadgets and very accurate you don't have to use the physiological feedback all the time in fact I recommend not because people get obsessive and then they're not allowing their physiology to change because they're hyper vigilant about the outcome using it from time to time once a week or once every”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“You connect to that feeling, that feeling chain of just deep, pure love with your grandma, that connection, that just it transcends through time and the way it makes your heart feel and connecting to that. It's not a mental thing. It's not going through the mental conversation or what you're doing. It's getting to the feeling. And on the inhale, connecting to it. And on the exhale, letting go of the rest of the world. We can train the heart. The heart imprints experiences and we can train the heart to activate those experiences on demand. And then the next piece is being able to use specific experiences in specific moments of stress or to calm down or to change your physiological state.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“and moving and a moment of deep connection and something that when you think about I mean even your voice changed right it it had just a moving I mean I could feel the emotion and so I have people pick about three of those three different experiences that move their heart common ones or holding a baby for the first time for athletes you know winning their first trophy another one can be a nature experience I had someone who looking at the stars was their amplifier and and so anyway so on the inhale if you're breathing at six breaths per minute four second inhale six second exhale and on the inhale i'm”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“And I describe it in my book to learn to actually navigate stress in the moment. So I'll give you one. It's a very simple example, but everyone has experiences, Shane, and I'll ask you yours just as an example. And experience in your life that moves your heart. It's something that physiologically, when you think about produces a feeling of inspiration or gratitude or love, can you think of a A moment in your life, and tell me just a little bit about that for just a minute.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Express per minute 5.5 and 5 breaths per minute. I'd have you try those three and for two minutes using a pacer could use breathe plus awesome breathing easy air. There's an assortment of breath pacers that you can set the timing for and then identify which one just feels most effortless. And then from there, you go through a process, you commit to breathing 15 minutes twice a day. I generally have my clients breathe in the morning upon waking and 15 minutes before breathing. This is awesome for increasing deep sleep and helping with any type of sleep issues. We're just enhancing deep restorative sleep as well. And the first four weeks is really focused on consistent regular practice, adding an abdominal breathing. And then we do things starting in week four.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“The first piece is identifying resonant frequency. It's the rate of breathing that maximizes the heart rate oscillations. And you can use tools from elite HRVs, sensors, core sensors, very good. Our ring can be used. What you're looking for is the highest amplitude of changes when you breathe at these different rates. So you'll do five breaths per minute, 5.5 breaths per minute, six breaths per minute. I generally start at 6.5 and work my way down. And then once you identify the rate of breathing that has the highest amplitude of heart rate oscillations, you go on. Here's the trick. If you can't get a hold of feedback, physiological feedback, 90% of the time the rate that is someone's resident frequency is the rate that just feels good. So out of if you do”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“When the stressor is gone, or even during the moment of stress, when we have to do something or make a decision or give a public talk, you want to be able to shift to homeostasis where the parasympathetic or sympathetic or balanced or even better than this is what I teach, being able to optimize into a parasympathetic state. And so the sympathetic is associated with fight or flight, the parasympathetic is associated with flood. It's being open, engaged, aware, and able to be receptive to the needs of the moment. So if you needed to accelerate, you can. If you need to decelerate, you can, but you are in control.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“I can feel like I just let go faster. I feel like the world, the things that used to irritate me, it's not that stress is gone, but I have more control over it. And that's the first piece. Because what happens, the bare receptors, when you have a moment, I was talking to Joe about a car ride he had yesterday into the city. And you have these moments in gridlock, right? And what that does to most people is it creates a sympathetic state as it should. That's how the body is wired. But sometimes we stay in that state.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Breathing, a rate that we identify in my office that everyone has a different rate. It's generally between five and six point five breaths per minute, but everyone is slightly different. And we're able to maximize HRV on each breath. So 15 minutes twice a day, 10 weeks, they've actually created a reflex where during stressful moments the parasympathetic nervous system kicks in and helps to moderate. Well, that's kind of cool, right? Because now you have an automatic, automated response to stress. And in my training with elite performers, we do a 10-week protocol. The first four weeks is really focused on optimizing that baseline. So by the fourth week, I can see that you've strengthened the bearer reflex and what you would say to me is, oh,”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Process takes 10 weeks, and I've done this for 17 years, Shane. I've sliced and diced. I've had people call me from India. Can I please come? I'll train with you for seven hours a day for 10 days and then go back. You say it doesn't work like that. It's the chronic activation of what's called the bearer reflex. The bearer reflex is a reflex in your autonomic nervous system that controls heart rate and blood pressure. We identify a rate of breathing that strengthens this reflex. So think about it. As an athlete, you train every part of your body that has a muscle, but most people aren't training their heart, right? We do calphrises, we do arm raises. Why? Because with a certain amount of frequency, we strengthen that muscle and we have control over that body part that's increased. And you're able to do that, so to speak, with the bearer reflex as you stimulate the barrer reflex with resonant frequency.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“The ability to turn off your brain, you don't have deep recovery and it will affect your REM sleep and even your deep sleep. This allows the body to turn off and it's not turning off to make you like you just came out of yoga. You're in control when you need to be on you can be on but now you can be off when you need to be off and that can be good too for people who have multiple wake-ups during the night because their mind is racing and that they're able to go back to sleep with some of the breathing.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“And so that's certainly a question. People often want to say, I can sleep five hours, I feel rested. HRV will tell you. It really gives a robust and accurate number in terms of recovery. And I'm able to show people in the nights where they get five hours of sleep, let's say, versus eight hours of sleep, what happens to rest and recovery if we look at HRV as a metric of resilience. So it can be really, really helpful to have that kind of data. The also interesting part about HRV and sleep as people increase their HRV, a common sleep problem and it's not insomnia or sleep apnea. It's just busy brain. They can't turn it off. And so you'll have CEOs that can't fall asleep because they're thinking, thinking, and that's what they're great at in the world. But if you don't have...”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Sleep is a big one. Certainly HRV. High HRV is associated with better sleep. Low HRV is associated with conditions like insomnia and sleep apnea. Non-restorative sleep will negatively impact HRV. So there is this circular effect.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Now, I've had people come in, Chain, that have low HRV and they're exceptional athletes. So what's the problem here? So I'll ask a series of questions sleep, alcohol use, food intake, caffeine. And sometimes there are people that self-medicate for ADHD with caffeine and they're drinking twelve or more cups of coffee because it helps them stay focused and locked in. There's a negative impact on heart rate variability and that autonomic flexibility and how you actually at an automatic level process the world. So we'll talk about that and there have been cases where I'll have that individual use other methods for self-medicating for ADHD along with an MD's recommendation and those sort of things so they're not Sacrificing their HRV to be able to stay focused.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“So that's one. There is evidence certainly that chronic alcohol use, chronically lowers HRV. And what's interesting is withdrawal if someone is a heavy drinker will also reduce HRV because it's showing the distress on the body. But that changes in time as abstinence occurs and the autonomic nervous system rebalances. So caffeine is an interesting one. Two cups of coffee for most people doesn't have a huge impact on heart rate variability such that if you're a performer and you have a competition, I wouldn't say that having two cups of coffee is really going to impact you. Having five cups or more seems to have an impact on that very day's performance.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“So, alcohol has acute and chronic effects. It's really interesting. Everybody has a different affinity for alcohol. So Shane, you may be able to have two glasses of wine and it doesn't impact your HRV. But the person across from you may have two glasses of wine and it decimates their HRV. And just understanding what the inputs are for your body is part of peak performance. So if you're someone that we see that drinking too less is of alcohol has a really large impact on your HRV, I'm going to say maybe you shouldn't be doing that during the week or while you're competing or making, let's say, trading decisions. So we make some decisions together by understanding how the body responds to particular sensory input.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Variable. With athletes, we'll often see larger HRVs than the normal population because they're also doing things to push their heart, right? They're doing training and so forth. But for instance, golfers, you know, the increases in HRV can absolutely impact their fatigue level, their endurance. I've had golfers say to me on the PGA tour at hole 9, Doc, I'm just not tired anymore. What's going on? And that's one of the really interesting impacts of HRV.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Days and then understanding what could be causing that. So maybe your HRV on the highest day, according to the aura ring, is in the high 50s. But on your lowest day, it's 17. Whoa, that's a huge difference in your body's ability to process the world, to connect to the world, to make decisions and perform at your peak. So then you want to understand why that's happening and begin to it's interesting because you want to increase the HRV per se number, but you want to decrease the disparity in between nights. So if I have an athlete who has a 17 one night and a 72 another, I want to understand why. We want to close that gap so that there's not so much variability in between nights and they're more consistently at a higher HRV.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Such an interesting question because everyone's looking for the magic number. There's no magic number and it very much depends on your body, your system, your experiences in life. There were some people just born innately with higher levels of HRV they tend, it's interesting, Shane, they tend to be endurance athletes. I'll look at someone's heart and I'll say, do you run? And if you don't, you should. But more so than trying to find a magic number for HRV, you want to look at what your range is. So you can do that in a variety of ways, tracking devices, elite HRV, or ring, and starting to get an understanding of I generally like to look at nocturnal HRV and the HRV on your lowest days and HRV on your highest.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“Seen HIV of like five 85 to 90 and back to 85, and here you take someone so talented, but without that ability to oscillate, they're not their full selves. So I look at that and that peak to trough ratio, the inhale, exhale, and the heart rate max to min is a clinically useful way to help explain heart rate oscillatory abilities to a client and for them to see in real time how this training impacts those oscillations.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“HRV in and of itself, the science of it is we're looking at the time in between heartbeats, and more time is better, less time shows a less resilient autonomic nervous system. Clinically, when a client meets with me, we use a different parameter than, say, the aura ring, which is looking at the time interval between beats. And we're looking at, you know, there's something called resonant sinus arrhythmia when you inhale, your heart rate goes up, and when you exhale, your heart rate goes down. And we want these to be big ocean-like waves. And you take an athlete and they'll come in and those waves, their heart rate will go from like 40 to 100 and back to 40. But you take someone who is CEO of a company under stress and you”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“HRV, I believe, is a biomarker that everyone should understand and know. It is a biomarker of resilient shane. So the larger your HRV, the more control you have over your autonomic response to stress before, during and after a stressor. And so you can take someone whose top 1% of the world in what they do. And if they don't have the physiological control to operate at that top one percent consistently during stress before the stress occurs after it happens, they don't have that control. They're operating at a fraction of themselves instead of their best self.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT
“One thing I say is look, stress is going to happen. Let's expect it, let's accept it, even with training. You're going to have a stress response. But I want you to be in control of how long it lasts and be able to return to baseline as quickly as possible or as quickly as you need to be.”
2023-09-19 · The Knowledge Project with Shane Parrish · Dr. Leah Lagos and Joe Mazzulla: Control Your Heart, Conquer Your Stress · IDENTIFIED FROM THE TRANSCRIPT