Dr. Jay Wiles

Yeah, yeah, yeah.

Right before you go to sleep.

uh so the the first thing that i would say and again i'm trying to think about what are the best levers that you can pull to kill the most birds with one stone and literally it would probably be just two things that that come to mind now because i don't want to add i could i could create a protocol for you where i add i have created protocols for you where i can add layers of complexity where there's a tons of things but i think for the everyday individual if you focused on two things which are both modifiable factors like we talked about some nervous system regulation earlier

I think that you're going to get the most bang for your buck.

I think the first one is exercise.

I think that enhancing cardiorespiratory fitness and getting more on a path to increase things like VO2 max.

And again, like you just go listen to any of Tia's stuff where he talks about, you know, improving, you know, the base of the pyramid.

Yeah.

through Zone 2 training and high-intensity training as well on the top.

Just listen to all of his stuff.

I mean, you're improving cardiorespiratory fitness, which is improving cardiovascular output and therefore lowering resting heart rate, and you're going to improve HRV that way.

If we're just thinking about improving HRV, is that then equate to improving things like parasympathetic breaking or vagal breaking or vagal tone?

potentially we do have some research to suggest that exercise in and of itself is a great way to actually exercise the vagal break so that way again we're kind of killing two birds with one stone we should be exercising and improving cardiorespiratory fitness no matter what and the second component again this is my bias 100 coming out is that we need to have dedicated time and practice where we are in a controlled environment and we're down regulating our nervous system

So for many people, meditation is really helpful for them.

And I don't want to, you know, poo-poo on meditation.

I think it's a great practice.

I actually think that HRV biofeedback that we've been talking about is an amazing thing to combine with mindfulness and meditation.

I actually think they work very well in tandem with one another.

But the thing about meditation is, is that creating a practice that's 15, 30 minutes a day that's maybe not as much structured, it's just really hard to create good behavioral habits and routines around that.

Right.