128: Mastering HRV & Athletic Recovery

In this episode of the Health Upgrade Podcast, we sit down with Aimie Apigian MD, to explore the biology of trauma. Dr. Aimie shares her personal journey, from adopting a foster child with severe trauma to her own struggles with burnout, chronic fatigue, and autoimmunity, which pushed her to uncover how trauma imprints itself on the body at a cellular level.Together, we discuss how trauma differs from everyday stress, why unresolved trauma responses get stored in the body, and how this affects long-term health. Drawing on science, personal experience, and clinical insight, Dr. Aimie explains how trauma alters mitochondrial function, immune regulation, and even DNA repair. The conversation also touches on polyvagal theory, resilience building, and why recovery depends on learning to balance sympathetic stress responses with parasympathetic repair.If this conversation resonated with you, don’t forget to follow the Health Upgrade Podcast and share this episode with someone who could benefit. Contact info Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aaAimie Apigian MDWebsite: https://traumahealingaccelerated.com/about/

In this episode of the Health Upgrade podcast, we chat with Don Moxley about heart rate variability (HRV) as a powerful tool for optimizing performance and driving better recovery. Don shares his journey from the wrestling mats of Ohio State to pioneering real-world applications of HRV for elite athletes, coaches, and everyday high performers. He tells engaging stories from his work in collegiate wrestling, shares insights from his family’s sports legacy, and walks us through how HRV data and recovery strategies made a difference for champions.The conversation goes beyond athletics, discussing how HRV can guide professionals in high-pressure environments like law, finance, and medicine. The group explores why wearable tech can provide valuable awareness and how elements like sleep, nutrition, targeted supplements such as SPMs, and intentional recovery practices support better HRV and healthier, more resilient living. From practical breathing tips and cold exposure to the importance of purpose and managing daily stress, listeners will find actionable ideas for supporting their own biology.If you’re looking for real-life examples and simple steps to upgrade your performance and wellbeing, this episode is packed with wisdom you can start applying today. Share this episode with a friend who wants to learn how HRV can level up their health journey. Don’t forget to join us again for more inspiring conversations on the Health Upgrade podcast!Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aaDon MoxleyLinkedIn: https://www.linkedin.com/in/donmoxley/

In this episode of the Health Upgrade podcast, we dive deep into the incredible world of mitochondria - the true powerhouses of our cells - and explore why their efficiency is so crucial for optimal health and high performance. We break down mitochondrial uncoupling, the roles of different macronutrients as fuels, and why modern shifts in our diets and lifestyles have impacted our cellular energy and resilience.We also discuss practical strategies to boost mitochondrial health, such as fasting, cold exposure, and incorporating foods rich in polyphenols like vinegar, pumpkin seeds, and cloves. Together, we share insights on the importance of hormetic stressors like exercise and temperature therapy to enhance metabolic flexibility, plus how activating your vagus nerve can lower inflammation and support energy balance.If you’re looking to optimize your energy, improve metabolic health, and future-proof your well-being, this episode is packed with actionable tips! Share it with friends or family members who want to upgrade their health, and don’t forget to implement some of these science-backed strategies in your daily routine. We’re excited to help you on your journey to a healthier, more resilient you!Contact info:Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa 

In this episode, we have the pleasure to sit down with special guest Dr. Felice Gersh for an insightful discussion on the intimate connections between fertility hormones, the autonomic nervous system, and optimal health. Dr. Gersh shares her pioneering perspective on how estradiol and the balance of hormones influence everything from energy production to fertility, pregnancy, and beyond. Together, we explore how these interconnected systems shape a woman's experience through every stage of life, revealing how lifestyle choices set the foundation for vibrant health.This episode shines a light on fertility, reproductive cycles, and the broader impacts of stress, sleep, diet, and movement. Dr. Gersh explains how modern factors like circadian rhythm disruption, inflammation, and psychological stress can dysregulate both hormonal and autonomic functions, affecting everything from menstrual cycles to menopause. The conversation highlights approachable practices to support well-being, such as cultivating sleep habits, regular exercise, social connection, and integrating powerful tools like guided meditation.If you're passionate about health optimization or navigating your own wellness journey, this episode is for you. Share it with those in your life who could benefit, and tap into the wisdom shared to upgrade your approach to hormones, stress, fertility, and longevity.-----Truvaga Discount $30 offLink: truvaga.com/upgrade-----Contact info:Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aaFelice Gersh MDWebsite: https://integrativemgi.com/ 

In this episode of, we take a thoughtful look at mast cell activation syndrome and why it can be such a persistent challenge for so many people. We unpack what mast cells are, how they function in the body, and why they sometimes become hypervigilant, causing everything from allergic reactions and food sensitivities to skin issues and even emotional stress responses. We also explore how the autonomic nervous system, trauma, and gut health all play a big role in shaping these immune responses.We focus on practical ways to recognize the signs of mast cell activation and give real examples, including personal stories and professional insights. The episode highlights actionable strategies such as vagus nerve stimulation, developing healthier routines, and adding small self-care habits that can make regulation and recovery possible.If you or someone you know is dealing with chronic inflammation, allergies, or stress-related health concerns, we encourage you to listen and share this episode. Just a few mindful changes can make a big difference. -----Truvaga Discount $30 offLink: truvaga.com/upgrade-----Contact info:Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa 

In this enlightening episode of the Health Upgrade podcast, we sit down with Dr. Deanna Minich to take a deep dive into the misunderstood world of melatonin. Known by most as the “sleep hormone,” melatonin is revealed as so much more an essential, multifunctional molecule supporting mitochondrial health, immune balance, and even spiritual well-being. Dr. Minich shares her journey from traditional nutrition to the frontiers of functional medicine, uncovering melatonin’s roles in plants and humans alike.Together we talk about melatonin’s production in the body (and not just the pineal gland!) and its unique presence in plants, its antioxidant superpowers, and its intricate relationship with circadian rhythms. We also explore practical tips for enhancing melatonin naturally, including dietary habits, lifestyle changes, and environmental cues, while busting common myths about supplementation and sleep.If you’re curious about optimizing your health, aging well, and understanding how science and spirituality intersect inside your body, this episode is a must-listen. Share it with a friend, and don’t forget to subscribe for more eye-opening conversations like this one!-----Symphony Natural Health Melatonin, 10% offCode: DrHabib10Link: https://symphonynaturalhealth.com/collections/herbatonin?_ef_transaction_id=&uid=11&oid=3&affid=160----------Truvaga Discount $30 offLink: truvaga.com/upgrade-----Contact info:Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa Deanna Minich MDWebsite: https://deannaminich.com/

In this episode of the Health Upgrade podcast, we welcome Cathy Eason, Chief Science Officer at Berkeley Life, for a deep dive into the crucial role of blood flow and nitric oxide in overall health. Cathy shares her journey from bodywork and exercise physiology to functional nutrition, emphasizing how optimal blood flow supports everything from digestion and metabolic health to cardiovascular function. We discuss the science behind nitric oxide production, the impact of dietary nitrates from leafy greens, and the importance of the oral microbiome for maximizing these benefits.The conversation explores practical tools, such as salivary test strips for monitoring nitric oxide levels, strategies for enhancing vascular health, and the relationship between diet, breathing, movement, and blood flow. Additionally, we analyze real-life scenarios, ranging from menopause and migraines to post-exercise recovery, and highlight small lifestyle adjustments that can make a significant difference.If you or someone you know could benefit from better blood flow, improved energy, or reduced reliance on supplements, don’t miss this episode! -----Berkeley Life 15% off until end of August 2025Link: bit.ly/nofoundationsCODE HEALTHUPGRADED15-----Truvaga Discount $30 offLink: truvaga.com/upgrade-----Contact info:Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aaCathy EasonLinkedIn: https://www.linkedin.com/in/cathy-eason-7934882/

On this episode of the Health Upgrade podcast, we have the pleasure to welcome Dr. Rollin McCraty from HeartMath to explore the fascinating science of heart coherence, heart rate variability, and the energetic connections that shape our well-being. Dr. McCraty shares his journey from engineering to consciousness studies, highlighting how the rhythms of the heart influence emotional states, intuition, and even the ways we connect to others. The conversation touches on groundbreaking research showing how heart coherence impacts brain function, stress resilience, and long-term health, with real stories and practical insights woven throughout.You will hear about the heart’s powerful network of neurons, its role in communicating with the brain and immune system, and how our emotional states can affect our physiological patterns. The episode unpacks the benefits of heart coherence practices, offering tips on how simple daily routines and biofeedback devices can help retrain our systems for greater clarity and adaptability. We also discuss how heart-brain communication may be at the core of intuition and personal transformation, blending science with personal growth.Ready to try this for yourself? Share this episode with a friend who tracks their health data or is interested in wellness technology. Explore the HeartMath app or similar tools mentioned to see how your own heart rhythms can support your journey to feeling calmer and thinking clearly.-----Truvaga Discount $30 offLink: truvaga.com/upgrade-----Contact info:Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aaDr. Rolln McCraty LinkedIn https://www.linkedin.com/in/rollinmccraty/ 

In this episode of the Health Upgrade Podcast, we take a close look at skin health and explore the connections between the skin, gut, and airway microbiomes. We discuss how common conditions like acne, eczema, and psoriasis are not just isolated to the skin, but often reflect deeper imbalances occurring inside the body. We share insights into how stress, immune function, and hormonal rhythms play a significant role in affecting your skin’s appearance and overall health.We talk about ways our environment, cleaning habits, and even the products we use can impact the delicate balance of bacteria that support healthy skin. We also discuss the effects of toxins, diet, and birth methods on microbiome development, and how practices like mindful stress reduction and proper skin-to-skin contact can improve both current and future health.Take a moment to look at your daily routines and think about how small changes could support your microbiome and upgrade your health. If you found this episode helpful, share it with friends or family who might benefit from learning about the connections between the skin and whole-body wellness.Truvaga Discount $30 offLink: truvaga.com/upgrade-----Contact info:Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa

In this episode,  we have the pleasure to sit down with Dr. Sanjay Bhojraj, an interventional cardiologist turned functional medicine advocate, to explore the world of optimal health for high performers. Dr. Bhojraj shares his compelling journey from the front lines of cardiac emergencies to a holistic approach focused on diet, lifestyle, and root-cause healing. The conversation is packed with insights into how small changes, like improving sleep, managing stress, and tuning into the body’s autonomic nervous system, can have a profound impact on cardiovascular and overall health.Together, we dive into the myths still being taught in medical schools, discuss emerging biomarkers like Clotho for longevity, and highlight the underestimated power of nutrition, mindset, and even innovative tech like bioelectric suits and vagus nerve stimulation. Real-world examples show how ancient wisdom and modern science can blend to heal, rather than just treat, chronic conditions.If you’re curious about the difference between treating and truly healing, this episode is a must-listen! -----Truvaga Discount $30 offLink: truvaga.com/upgrade-----Contact info:Dr. Navaz HabibEmail: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aaSanjay Bhojraj MDLinkedIn: https://www.linkedin.com/in/dr-sanjay-bhojraj/