Episode #561 Ronda Collier on how to understand your HRV measurement

What changes do aging Females need to make to stimulate MPS? As women age and transition into perimenopause and postmenopause, several physiological changes, including declining estrogen levels, impact muscle health and the effectiveness of dietary protein in stimulating muscle protein synthesis (MPS). Here’s an explanation based on insights from experts like Dr. Donald Layman and others: Why 30 Grams of Protein May Not Be Enough Declining Estrogen Impacts Muscle Metabolism: Estrogen plays a crucial role in maintaining muscle health by promoting MPS and reducing muscle breakdown. Lower estrogen levels during peri- and postmenopause reduce the body’s sensitivity to dietary protein, making it harder to maintain and build muscle. Anabolic Resistance: With age, muscles become less responsive to protein intake, a phenomenon called anabolic resistance. This resistance means that older adults, particularly women with lower estrogen levels, require more dietary protein to achieve the same MPS stimulation as younger individuals. Leucine Threshold in Aging: Leucine, an essential amino acid, is the key trigger for activating the mTOR pathway and initiating MPS. While the leucine threshold for younger individuals may be around 2.5 grams per meal (found in ~30 grams of high-quality protein), this threshold increases in older adults. For peri- and postmenopausal women, it may rise to 3–4 grams of leucine per meal. Protein Needs for MPS: To meet this higher leucine threshold, peri- and postmenopausal women may require 40–50 grams of high-quality protein per meal, depending on the protein source. Animal-based proteins like whey, eggs, and lean meats are rich in leucine and more effective at stimulating MPS compared to plant-based proteins. Practical Adjustments for Aging Women Increase Protein Intake Per Meal: Shift from the general recommendation of 30 grams of protein per meal to 40–50 grams to ensure sufficient leucine and overcome anabolic resistance. Choose Leucine-Rich Foods: Incorporate foods like whey protein (1 scoop contains ~2.5–3 grams leucine), chicken breast, fish, eggs, or lean beef. Spread Protein Intake Across Meals: Aim for even protein distribution throughout the day rather than consuming most protein in one meal to maximize MPS stimulation multiple times. Combine Resistance Training: Resistance training synergistically enhances MPS, counteracting age-related muscle loss and increasing the effectiveness of dietary protein. Supplement if Necessary: Consider leucine or essential amino acid (EAA) supplements to meet the required threshold, especially in meals that may fall short of the necessary leucine content. Key Takeaway Peri- and postmenopausal women need to adjust their protein intake to counteract anabolic resistance and the loss of estrogen’s supportive effects on muscle health. Consuming 40–50 grams of high-quality protein per meal with a leucine content of at least 3–4 grams is essential to optimize MPS, maintain muscle mass, and support healthy aging. Read more  https://debbiepotts.net/tips-to-improve-muscle-health-as-we-age/ https://debbiepotts.net/what-is-mps-and-why-does-it-matter-for-the-aging-athlete/    

Are you an ambitious, high-performing individual on a mission to optimize your aging process but struggling to get the desired results, even when doing all the "right" things? In this episode, we dive deep into understanding how improving your vagal tone and heart rate variability (HRV) can be a game-changer for your performance, recovery, and overall well-being. Our special guest, Ronda Collier, joins us today. Ronda is a pioneer in HRV technology, with a B.S. in Electrical Engineering, an M.A. in Psychology, and more than 25 years of experience in high-tech product development. She is the CEO of SweetWater Health, where she combines her passion for non-invasive health monitoring with groundbreaking research to enhance personal well-being. Key Topics Covered: What is the vagus nerve, and why is vagal tone so crucial for fat loss, digestion, recovery, and overall metabolic health? How does HRV play a role in measuring the health of your parasympathetic nervous system? Why is it essential to monitor and improve your HRV, especially if you're looking to optimize your performance and longevity? How do tools like OURA and Whoop devices measure HRV, and what can the data tell us? Practical tips to enhance vagal tone and HRV, including recovery strategies, gut health, stress management, and chronic stress reduction. Listener Takeaways: How to understand and interpret your HRV data. The connection between vagal tone, HRV, and key health markers like digestion, stress resilience, and recovery. Why improving vagal tone and HRV can lead to better fat loss, metabolic health, and longevity. Ronda shares actionable insights on improving vagal tone, including the role of chronic stress, leaky gut, food sensitivities, and inflammation. Plus, we explore how to use HRV data alongside your intuition for better training and recovery decisions. Additional Resources: Learn more about the vagal nerve: Blog Post Discover SweetBeat and more from Ronda Collier: SweetWater HRV Connect with Coach Debbie: Are you taking ownership of your health today so you can thrive at 70, 80, and beyond? If you feel stuck despite doing all the right things, let's work together to investigate your health puzzle. Life isn’t a race—it’s a journey. Reach out for a complimentary 20-minute discovery call. Website: www.debbiepotts.net Book: Life is Not a Race, It’s a Journey Amazon YouTube Video Podcast: Watch Now Choose to thrive each day, not just survive!

Episode Summary: In this episode of The Coach Debbie Potts Show, we dive deep into the mechanisms behind optimizing fat-burning efficiency and metabolic flexibility while exploring actionable strategies to reduce stress and enhance recovery. Discover how regulating cortisol, improving insulin sensitivity, and focusing on mindful lifestyle practices can transform your metabolic health, boost energy, and promote fat loss. Key Highlights: Mechanisms for Enhanced Fat-Burning and Recovery Optimize Fat-Burning Efficiency: Learn how reducing cortisol and inflammation supports fat oxidation and prevents fat storage. Support Metabolic Flexibility: Understand how switching between fat and carbohydrate metabolism enhances energy efficiency. Improve Insulin Sensitivity: Discover how better glucose and fat metabolism lowers the risk of insulin resistance. Enhance Recovery: Explore how stress reduction and quality sleep improve exercise performance and fat loss. Stress Reduction Strategies You Can Start Today Mindful Breathing and Meditation: How: Practice diaphragmatic breathing for 5–10 minutes daily. Why: Activates the parasympathetic nervous system (PNS), reduces cortisol, and improves oxygenation. Physical Activity for Stress Relief: How: Incorporate low-intensity Zone 2 cardio or walking for 30 minutes daily. Why: Lowers cortisol, reduces inflammation, and boosts endorphins. Prioritize Sleep: How: Aim for 7–8 hours of quality sleep. Establish bedtime routines and limit blue light exposure. Why: Restorative sleep lowers cortisol and enhances recovery. Time in Nature: How: Spend 20–30 minutes outdoors in green spaces daily. Why: Nature reduces stress hormones and improves mood. Cold Exposure Techniques: How: Take cold showers or immerse in cold water for 2–5 minutes at 55–59°F. Why: Activates the PNS, builds mitochondrial resilience, and enhances stress tolerance. Balanced Nutrition with Adaptogens: How: Focus on anti-inflammatory foods, lean protein, and adaptogenic herbs like ashwagandha. Why: Supports blood sugar stability, reduces inflammation, and modulates stress response. Actionable Solutions for Metabolic Efficiency Meal Timing: Schedule meals earlier in the day and avoid eating close to bedtime to align with circadian rhythms. Cold Exposure: Stimulate mitochondrial function and activate brown adipose tissue (BAT) through cold showers or ice baths. Mindful Stress Management: Regularly engage in mindfulness practices to regulate cortisol and support fat metabolism. Takeaways: By incorporating these holistic strategies into your daily routine, you can: Enhance fat-burning efficiency. Improve mitochondrial health and energy production. Support overall metabolic health and stress resilience. Tune in to this episode for an in-depth discussion on these transformative practices, and start implementing them today to optimize your health, performance, and well-being! Resources Mentioned: Connect with Coach Debbie Potts: Website Follow on Social Media: Instagram | Facebook Recommended Adaptogens: Ashwagandha, Rhodiola rosea (consult a healthcare professional). Subscribe & Share: Love this episode? Don’t forget to subscribe, leave a review, and share it with someone looking to optimize their metabolic health!

Understanding Vagus Nerve Dysfunction In this episode, we explore the causes and effects of vagus nerve dysfunction and weak vagal tone, including chronic stress, inflammation, poor gut health, trauma, and lifestyle factors. Learn how vagal tone impacts digestion, heart health, mental well-being, and immune function. Discover actionable tips to strengthen vagal tone through breathwork, cold exposure, exercise, and mindfulness practices for optimal health and resilience. Causes of Vagal Nerve Damage or Weak Tone Chronic Stress: Elevated cortisol and neuroinflammation suppress vagal activity. Inflammation: Autoimmune conditions and chronic diseases impair vagus nerve function. Trauma: Physical injuries or emotional trauma reduce vagal tone. Gut Health Issues: Dysbiosis, SIBO, and IBS disrupt gut-brain signaling via the vagus nerve. Neurodegenerative Diseases: Early dysfunction linked to Parkinson’s and Alzheimer’s. Diabetes: High blood sugar and insulin resistance cause nerve damage. Infections: Viruses like EBV and post-viral syndromes (e.g., long COVID) affect the nerve. Toxins: Exposure to heavy metals, mold, or environmental toxins damages the nerve. Lifestyle Factors: Sedentary behavior, poor sleep, and shallow breathing weaken vagal tone.     Ways to Improve Vagal Tone To counteract damage or improve vagal tone, consider interventions like: Deep breathing exercises, particularly diaphragmatic or box breathing. Cold exposure (e.g., cold showers or cold plunges). Singing, humming, or chanting to stimulate the vocal cords and vagus nerve. Meditation and mindfulness practices. Regular exercise, especially yoga or aerobic activities. Improving gut health through a balanced diet, probiotics, and addressing dysbiosis. Engaging in social connections and positive relationships, which stimulate the parasympathetic system. Learn more in our free webinar:  Creating Metabolic Harmony on Wednesday, January 8th, 9am-930am PST   https://debbiepotts.net/unlocking-metabolic-harmony/ https://www.sweetwaterhrv.com/MetabolicHarmony.shtml https://my.clevelandclinic.org/health/body/22279-vagus-nerve https://neuvanalife.com/pages/the-science (save with code COACHDEBBIEPOTTS)

Welcome to The Coach Debbie Potts Show, where we focus on helping you optimize your health, performance, and longevity. In today’s episode, we dive into what it means to be an ambitious, high-performing individual striving to live your best life, not just now but into your 70s, 80s, and beyond. Even if you're doing all the "right" things, you may still struggle to see the results you desire. Let’s explore why that happens and how you can take ownership of your health and future self now. Key Takeaways: What are you doing today to ensure you thrive at 70, 80, and 90+ years old? How are you preparing to live your best self at every stage of life? Are you taking proactive steps to address hidden chronic stress and improve your overall well-being? Special Topic: Hydrogen Water We also take a closer look at a cutting-edge tool for optimizing your performance and recovery—Hydrogen Water. Learn how hydrogen-enriched water could be a game-changer for your health and athletic performance. Questions we explore: What are the benefits of hydrogen water for athletic performance? Potential to reduce muscle fatigue and enhance recovery. Anti-inflammatory and antioxidant properties to neutralize free radicals. Are there studies that show improvements for athletes? Emerging research shows promising results for improved recovery, cardiovascular health, and energy levels. How can we purchase Echo Hydrogen Water? Check out the Echo Go+™ hydrogen water bottle, designed for people on the go. It’s a top-selling product that allows you to enjoy hydrogen-enriched water anytime, anywhere. Hydrogen Deficiency Symptoms: Struggling to focus and feeling “foggy.” Waking up tired even after a full night’s sleep. Experiencing joint and muscle pain. Lacking energy and crashing during mental or physical work. Hydrogen Water Benefits: Antioxidant Properties: Neutralizes harmful free radicals. Anti-inflammatory Effects: Helps reduce inflammation. Improved Athletic Performance: Enhances recovery and reduces muscle fatigue. Neuroprotective Effects: May protect against neurodegenerative diseases. Metabolic Benefits: Regulates blood sugar and supports metabolic health. Cardiovascular Health: Supports heart and blood vessel health. Skin Health: Protects against skin damage from environmental stressors. For more details, check out the blog post here. Follow Echo Hydrogen Water on Social Media: Instagram: @echo_hydrogen_water Facebook: Echo Hydrogen TikTok: @echoh2o YouTube: Echo Hydrogen Water Life is a Journey, Not a Race Remember, life is a journey. Hidden chronic stress can sabotage all your efforts to burn fat, improve performance, and thrive. That’s why I developed The WHOLESTIC Method to help you transform from the inside out. There is no one-size-fits-all solution; you are unique. Let’s dig deeper, investigate what’s happening under the hood, and put the missing pieces of your health puzzle back together so you can feel and perform your best at every stage of life. Tune in, take action, and let’s optimize your journey to aging well! Watch on YouTube & Hit Subscribe: Watch this episode on YouTube and be sure to hit subscribe for more tips on optimizing health, performance, and longevity. —Debbie Potts Connect with me: Instagram: @thewholesticmethod Facebook: The WHOLESTIC Method Website: www.debbiepotts.net

Unlocking Metabolic Efficiency: How PNOE Testing Can Transform Your Training and Nutrition Podcast Show Notes: In this episode of The Coach Debbie Potts Show, we dive into the fascinating world of metabolic efficiency and fat-burning optimization through PNOE metabolic testing. Discover how leveraging cutting-edge data can revolutionize your approach to training, nutrition, and lifestyle for sustainable energy, improved performance, and optimal health. What You'll Learn in This Episode: Understanding Your Metabolic Rate: Learn the components of metabolic rate: Resting Metabolic Rate (RMR), Thermic Effect of Activity (TEA), and Thermic Effect of Food (TEF). Discover how a higher metabolic rate supports weight management, energy efficiency, and overall health. Using PNOE Data to Guide Improvement: Baseline RMR: Identify whether your metabolic rate is lower or higher than predicted. Fuel Utilization: Optimize fat and carbohydrate burn with tailored strategies. Training Zones: Use RER (Respiratory Exchange Ratio) data to fine-tune your training intensity for maximum results. Boosting Metabolic Rate with Training: Strength Training: Build muscle to increase RMR and overall caloric expenditure. High-Intensity Interval Training (HIIT): Learn how to maximize post-exercise calorie burn (EPOC) and improve hormonal health. Enhancing Fat-Burning Efficiency: Explore the importance of mitochondrial health and metabolic flexibility for endurance and overall energy. Strategies for improving fat-burning through low-intensity steady-state training (Zone 2), HIIT, and optimized nutrition. Lifestyle Hacks for Metabolic Health: Timed eating, meal timing, and cold exposure techniques to promote fat adaptation. Sleep, stress management, and sunlight exposure to support mitochondrial repair and function. By combining targeted exercise, personalized nutrition, and supportive lifestyle interventions, you can optimize your metabolism, enhance fat-burning efficiency, and achieve long-term health and fitness goals. Resources Mentioned: Learn more about PNOE metabolic testing: www.debbiepotts.net Connect with Debbie Potts on social media "Coach Debbie Potts Register for group or individual coaching for metabolic health optimization. Subscribe & Share: Don’t forget to subscribe to The Coach Debbie Potts Show for more tips on optimizing health and performance. Share this episode with friends and athletes who want to thrive!

All About Allulose – A Sweet Alternative to Traditional Sugar Episode Summary: In this episode of The Coach Debbie Potts Show, we explore the growing buzz around allulose, a low-calorie, keto-friendly sweetener. Discover what makes allulose a unique and healthier alternative to traditional sugar. We discuss its benefits, how it fits into keto and low-carb lifestyles, and tips on incorporating it into your meals and beverages. Whether you’re looking to reduce sugar or avoid artificial sweeteners, allulose could be the solution you’ve been searching for! Key Takeaways: What is Allulose? A naturally occurring, rare sugar found in foods like figs, raisins, and maple syrup. Offers the same taste and texture as sugar but with significantly fewer calories. Health Benefits: Does not spike blood sugar or insulin levels. Ideal for individuals managing diabetes or following a low-carb or keto lifestyle. Keto-Friendly: Minimal impact on blood glucose and insulin makes it a perfect fit for keto diets. How Does Allulose Compare to Other Sweeteners? We compare allulose to popular sweeteners like stevia, erythritol, and monk fruit in terms of taste, texture, and health impact. Incorporating Allulose Into Your Diet: Learn creative ways to use allulose in cooking, baking, and beverages while maintaining sweetness without added calories. Mentioned in This Episode: Allulose: A Sweet Alternative to Ozempic – KetoBrainz Allulose – Keto Sweetener Explained – Keto-Mojo RxSugar Allulose – 2-Pound Canister Resources: Ready to give allulose a try? Check out RxSugar Allulose and save with code COACHDEBBIEPOTTS at checkout! Visit Rxsugar.com for high-quality allulose products. For more information: Allulose: A Sweet Alternative to Ozempic - KetoBrainz Allulose – Keto Sweetener Explained – Keto-Mojo Listen Now: Tune in to hear the full episode and get practical tips for incorporating allulose into your daily life. Or watch video on YouTube channel here- hit SUBSCRIBE! Follow Us: Stay connected and never miss an episode! Subscribe: Follow The Coach Debbie Potts Show on your favorite podcast platform. Social Media: Join us on [Instagram/Facebook/Twitter] for updates, tips, and conversations about sugar alternatives and healthy living. Connect with Coach Debbie Potts: Book a complimentary 20-minute call to learn more about how to optimize your health with The WHOLESTIC Method. Website: http://debbiepotts.net/ Amazon: Discover Debbie's book Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method here. Life is not a race… it is a journey. Let’s thrive together with The WHOLESTIC Method!

Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Let's learn from fellow FDNP, Martha Lewis, on sleep issues! "My mission is to teach people why they can't sleep normally and help our clients find and fix the root causes of their insomnia. I struggled for sleep for 2 years and tried all the normal advice and supplements and nothing worked. It wasn't until I did functional lab tests and found out that I had a parasite, hormone imbalance, heavy metal toxicity, gluten sensitivity, blood sugar issues and more that I was able to sleep well again."  Watch our video conversation and hit subscribe here We talk about all things that impact sleep, how to test and not guess as well as solutions for a personalized program. What really causes sleep issues? Why doesn't sleep hygiene work? What lab tests show what causes insomnia? Sleep podcast: Why You Can't Sleep podcast https://thesleepdetective.com/wycs-podcast What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??  Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

In this episode of The COACH DEBBIE POTTS Show, we dive into the fascinating world of muscle metabolism, mitochondria, and the critical role of NAD+ (nicotinamide adenine dinucleotide) in optimizing health and performance. Discover how these elements work together to enhance muscle endurance, energy production, recovery, and overall metabolic efficiency. Learn how Debbie integrates advanced tools like PNOE Metabolism Testing into her personalized coaching approach to help high-performing individuals and athletes thrive while avoiding burnout. Check out Tru Niagen and use our code COACHDEBBIEPOTTS Discover how NAD+ fuels muscle metabolism, supports mitochondrial health, and enhances energy production, endurance, and recovery. Learn how Debbie Potts integrates tools like PNOE Metabolism Testing into personalized coaching for peak performance and metabolic efficiency. Key Takeaways: NAD+ and Energy: Critical for ATP production and muscle performance. Exercise depletes NAD+, but supplementation with precursors like NR and NMN can help restore levels. Mitochondrial Health: Supports biogenesis and mitophagy, essential for endurance and recovery. PNOE Testing: Offers insights into metabolic efficiency, fat utilization, and areas for improvement. Tailored Strategies: Debbie combines NAD+ optimization with personalized nutrition, training, and recovery plans. Conclusion: NAD+ is essential for muscle performance and recovery. With PNOE Testing and Debbie’s coaching, achieve peak health and avoid burnout by optimizing metabolism and mitochondrial function. Resources: Debbie Potts Coaching: www.debbiepotts.net PNOE Testing: www.debbiepotts.net/pnoe NAD+ Supplements Follow Debbie: COACH DEBBIE POTTS on IG, FB and YouTube Channel  Call to Action: Connect with Debbie to optimize health and performance. Visit www.debbiepotts.net to start your journey!

Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Today, Coach Debbie chats with Dr. Navaz Habib, is the bestselling author of ‘Activate Your Vagus Nerve’, and the newly released ‘Upgrade Your Vagus Nerve’ He is also the host of ‘The Health Upgrade Podcast’. After graduating as class valedictorian from Canadian Memorial Chiropractic College in 2010 and went on to practice traditional chiropractic for years, until he utilized the power of functional medicine to transform his own health. Dr. Habib is the founder of ‘Health Upgraded’ an online functional health consulting clinic, supporting optimal health by elevating the awareness and function of the Vagus nerve. Share the video link:    • Heart Rate Variability & Gut Health C...   We discuss in PART ONE of our interview... What is your HRV... heart rate variability? How can we measure it? What can we do to improve our vagal nerve and HRV for health and longevity? Why should we care about the Vagus Nerve?  What causes the Vagus nerve to break down in the first place? What can we do to upgrade Vagus nerve function?  How does the vagal nerve get impacted by external sources and HIDDEN sources of internal CHRONIC stressors?  Website links: www.healthupgraded.com www.vagusnervebook.com www.thehealthupgradepodcast.com Social Media Links:   / drnavazhabib     / drnavazhabib     / drnavazhabib   What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey.  www.debbiepotts.net