A Deep Dive into Health, Performance, and Data-Driven Wellness Strategies

Embark on a transformative journey with us and Justin Rofflingshofer as we uncover the power of marrying personal and professional growth. This isn't just another fitness spiel; it's a deep dive into the art of cultivating a champion's mindset. By embracing patience and intentionality, we teach you how to complete the 'empty mile' and why it's critical to persevere when others might give up. Our conversation with Justin, steeped in his rich background in sports and education, reveals that true success is a marathon, not a sprint, and how to approach it in a way that fosters an integrated development of self.

Discover the life-altering revelations that came from my brush with a health scare at the age of 32, which brought home the stark reality that health is more than meets the eye. This episode sheds light on the pitfalls of one-size-fits-all health regimens and celebrates the victories of tailored health solutions. Drawing from my tenure as a health and performance director, I recount the triumphs and lessons learned from personalizing health strategies and how they dramatically reduced athlete injuries and illness, leading to peak performance and wins.

We round off this episode by dissecting the critical role data plays in our everyday decision-making, emphasizing heart rate variability (HRV) as a key indicator of stress response and overall health. With insights on how tools like the Oura Ring and WHOOP band can revolutionize our approach to wellness, we argue for the strategic use of personal health data to inform and enhance our daily practices. Just as a business thrives on the right KPIs, your personal wellness strategy should be tailored to support a resilient and balanced existence. Join us on this episode for a masterclass in aligning your health choices with data-driven wisdom.

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Transcript

Speaker 1: 0:00

Welcome to the Elevate Media Podcast with your host, chris Anderson. In this show, chris and his guests will share their knowledge and experience on how to go from zero to successful entrepreneur. They have built their businesses from scratch and are now ready to give back to those who are just starting. Let's get ready to learn, grow and elevate our businesses. And now your host, chris Anderson.

Speaker 2: 0:24

Welcome back to another recording of the Elevate Media Podcast. I'm Chris Anderson, your host, and today we're going to be diving into how to kind of decode yourself, how to become better overall, how to look and feel better and do it at a high level through discovering a new perspective. And so we brought on Justin Rofflingshofer on the show today, who is the expert in this. He's got a new book coming out which we'll let him hit on here at the end. You know he's been on shows like Dave Meltzer's podcast. You know who Dave Meltzer is, so doing a lot of great things. There are many different TV shows to talk about all this, so I'm excited for it to be on podcast today to dive into it. Justin, welcome to the show today.

Speaker 3: 1:16

Oh, it's so great to be here and I just appreciate you opening up the platform and really just to dive in together to help level everybody up. Who's who's going to take part in this.

Speaker 2: 1:27

Absolutely. Yeah, they decided to do this conversation. You know, talking about leveling up right, how you know, I'm on a fitness journey myself personally, like I'm trying, I've always been like the skinny, you know tall, skinny kid and you know, trying to just be healthy and continue to stay healthy as I get older. I'm about to be, you know, uh, 33 here, not too long from now, and, um, we always have to continue, you know, to elevate our personal development, our physical development, and so with that, like you know, did I write into why, did you like what led you into this realm, like what brought you into this?

Speaker 3: 2:04

yeah, so at, it's a super easy answer, it's. It's something that just became so clear to and evident to me as such a young kid um, I had, uh, was born and raised in canada. Um, it's actually where I am right now. I'm up in edmonton, um, filming this. Uh, live down in miami currently, but, as as I was born and raised here, hockey is basically your, your, what you have to do when you, when you're born like it's part of the culture, you're born with skates on, they say, um, I think I learned to walk and skate at the same time. And, uh, I happen to have a little bit of talent. And um, at 12 years old, was playing with 14, 15 year olds and my dad looked at me and he said, son, talent will get you noticed, but consistency will get you paid.

Speaker 3: 2:53

And as soon as he said that it just it flipped a switch in my mind of okay, what does it mean to be incredibly intentional but also have absolute, high, aggressive patience, because a lot of times we're unable to do that kid who's now measuring heart rate, who's measuring sleep quality, who's reading medical journals, to understand things that he can do, looking into different things on the mental and emotional side of the game. I don't know if you know the name, todd Herman, but I was one of Todd's. He wrote the Wall Street Best Journal book titled the Alter Ego Effect, and he's just taken off in the mindset space and so that really just started my journey in understanding this holistic side of performance, this holistic side of health mental, physical, spiritual, emotional performance this holistic side of health mental, physical, spiritual, emotional and as I continued on this journey, what ended up happening was I became uber obsessed. It ultimately drove everything for me. I came down to the States on a hockey scholarship at 18. I went and got two undergraduate degrees in exercise science and then nutrition, went and got my master's degree, did my postgraduate doctoral work in heart rate variability and sleep, all looking for the pursuit of how do you elevate yourself and the unique part and the reason I say all of this education kind of combined to the sense of oh, you know what to do, but now what does it look like in terms of how to do it? And that's where that mindset component comes in.

Speaker 3: 4:44

It's not about a fitness journey, it's not about a health journey, it's a holistic life journey that you have to realize if you are obsessively, obsessively obedient to what it is that you need to do and persistently patient, it's inevitable that you're going to win. It literally becomes impossible to lose, because when you do things over and over and over and over again, you end up what I call the empty mile. Everybody starts, everybody wants the business, everybody wants the great family family, everybody wants the elite level fitness, everybody wants to sleep well, everybody wants the energy, everybody wants the platform, everybody wants the influence, everybody's going to start, but champions finish, and the only thing that differentiates you from a champion is that they're more intentional, they're more obedient and they're more patient yeah, I love that.

Speaker 2: 5:47

I think, like the holistic and um you know, I think you said aggressive patience, right um, just having that like in game, knowing that it's going to take some time, but putting in the actions that are needed, that consistency, like you, like you mentioned, uh, get you paid um is crucial. Uh, I think that's what people a lot of times you know you the quote they um overestimate what they can do. Is they overestimate what they can do in a short amount of time and underestimate what they can do in a long amount of time, kind of thing.

Speaker 3: 6:20

Yeah, overestimate what you could get done in a month.

Speaker 2: 6:25

Underestimate what you can get done in a month, underestimate what you can get done in a year. Yeah, exactly, and so like. So people are starting out and they're, you know, they're, they're kind of trying to figure out how this holistic thing can work for them. You know, what are some some things that they can start to do to kind of build that structure that can be a good foundation to continue this consistency, so they can endure, foundation to continue this consistency so they can endure, yeah.

Speaker 3: 6:44

So it's what I come back to a lot of times when we talk about okay, now, how do we do it? Like, justin, you've got me. Like that makes sense. Like you've got me motivated. You got me a little bit inspired. It struck a chord within me a little bit. Okay, so now how do I put this into play and into action?

Speaker 3: 6:58

Well, I could sit here and tell you, like every other expert, the best biohack to do, or the best workout to do, or the best nutrition plan to be on, or the best morning and night routine to create a million dollar empire, but I'm not going to sit here and do that, because each one of us are unique, each one of us are different, each one of us are in different seasons of life, each one of us have different, unique stressors, and we have to account for that. And so what we have to understand is that we don't rise or reach for the level of our goals, but rather we fall to the level of our systems, and 99% of us have systems that have been built unintentionally and thus are built for failure, and so when we think about this, it goes okay, justin, now how do I build my system? And it comes back to knowing your body. It comes back to understanding your body. It comes back to understanding what's going on mentally, physically, spiritually, emotionally inside of you and in this experience that you're having, that you call life. And so, going back to how this philosophy and principles came into play in 2009, when I stepped into the NCAA as a health and performance director, was doing some consulting work in the NHL.

Speaker 3: 8:18

What I noticed was that we had all of this data. We had heart rate variability data, we had heart rate data, we had training load data. We had all of this data. We had heart rate variability data, we had heart rate data. We had training load data. We had power tracking. We had all of this great information. We had blood work. We had all this stuff. But everybody trained the same, everybody recovered the same, everybody slept the same, everybody ate the same and everybody supplemented the same. There was no individualization, no personalization, no uniqueness to what each individual needed.

Speaker 3: 8:44

And, at the same time, the coaches, the managers, the owners, the players would wonder why the majority of everybody got sick at the same time, while the majority of everybody got the same type of injuries, why everybody's kind of energy all of a sudden drained around the same time all around the league and it came back to well, you can't expect something different if you're not doing something different. And so that was really where I started in creating individualized, personalized, end of one solutions for health optimization, because health comes before performance. We have to focus on health because it precedes performance. I always ask people who has great levels of capacity? And everyone throws up their hand oh, I can do a lot. I'm really really like able to power through a lot of things. I said who has the same capacity when you have a cold, or when you have the flu, or when you have food poisoning, or when you're not sleeping well, nobody's going to raise their hand. So health precedes performance. So how do we create individual individuality on that? Yeah, and so, as I started to put this system in place and I'll talk about how we do this in a second we became the least injured team and the least sick team in the league within about a year and a half and, all of a sudden, that consistency showed up every single year least sick, least injured. We started to win, we started to play better, we started to go deep in playoffs, we started to see national championships, we started to see conference championships, we started to see a lot of things that people are desiring for, that they're wanting, which is the outcome of winning, but they don't know how to establish the system and the process in order to get there.

Speaker 3: 10:22

And so, in my journey, 11 years later, still in the NHL, living that life for, like I said, just over a decade, I started to have massive brain fog for the first time. I started to have headaches, I started to have back aches, I started to not be able to sleep very well and I'm and I'm a 32 year old kid Like I'm, like I'm incredibly fit at the time. Running world championship, um, high rocks games, deca series, crossfit games, triathlons, marathons like the picture of what most people would think health looks like, sure, but on the inside I was dying on the inside, but on the inside I was dying. On the inside I was falling apart. And it came back to because, even though I had the system for these men, I wasn't activating that system, I wasn't living by that system. And so it goes back to what I said you don't rise to the level of the goals, you fall to the level of the systems, and my systems were not good enough. My systems were literally living a life by default. And so as I went to all these doctors, they all told me I was healthy, they all told me there was nothing wrong. And I ultimately said you know what I have to lean into the system that I've developed for these guys.

Speaker 3: 11:34

So I started to look at heart rate variability, which I'll talk about in a second. I started to look into cellular deficiencies I'll talk about that in a second. Had 21 cellular deficiencies of vitamins, minerals, amino acids, had an HRV of about 75, which today my HRV runs around 105. And we'll talk a lot about that here in a second. And then we looked at my sleep quality and it was about 22%, where it should be actually between 40 and 50%. I ended up going to get a colonoscopy and an endoscopy. They found four polyps the size of my thumb all precancerous in my colon and they found an ulcer the size of a quarter in my stomach that was also precancerous.

Speaker 2: 12:15

And you were what? How old were I at this time? 32.

Speaker 3: 12:17

Yeah, jeez, okay. And the doctor looked at me. He goes Justin, if you hadn't come in, if you hadn't done this, looked at me, he goes Justin, if you hadn't come in, if you hadn't done this, he goes, you wouldn't have seen your 35th birthday. And it hit me so heavily because I'm like man, the way I was living, the way I was operating, what I was doing on a day-to-day basis, the lack of systems in terms of how I handled and operated stress in my day-to-day life was ultimately going to kill me in the end.

Speaker 3: 12:44

Yeah, and that led to my stepping out of the NHL and really now making this way of living, this intentional way of living, this system of an end-of-one solution available to everybody, basically democratizing high performance, if you will, in this industry and scaling end of one solutions. And now today we've got a team of about 30 and impacting about 30, 40,000 people around North America. And so it's been really cool just to see how this can all of a sudden change and really start to impart something different. Because for us, our biggest mission is to take the incidence of chronic illness, which is earned from the leading cause of death in the United States at 71% to less than 50% by the year 2030. And that's going to be through educating, empowering and equipping people to take ownership of their health in a very personalized way.

Speaker 2: 13:47

Yeah, and I love that. I mean, it's huge to one understand your body and dive into these things. So there was a time and I'm trying to get back, it was before I had kids that for a year and I'm interested to hear your point on this and we'll dive into all your uh variable or heart rate variations and things um, I I slept for three hours so I did the, the biphasic or, excuse me, the polyphasic sleep, so I slept for three hours, uh, in a block and then I would do three 20 minute naps throughout the day. But I was checking my heart rate, I was checking my glucose, I was checking my blood pressure. Um, I was probably eating the best I've ever ate.

Speaker 2: 14:29

You know, working out, tracking my sleep quality and, excuse me, it was awesome for a year. You know, I loved it, like I felt the best that I ever felt. And then you know because at that time it was in a nine to five that I was trying to hit all the shifts. I used to be an industrial athletic trainer. The shifts changed, I changed my hours and kids came in and all that went out the window. And so it's crazy what the body can do if you understand the limits and how it works more. And I mean yours is even deeper than what I understood, because I was kind of just focused on that sleep aspect. But you know, you said you're handling stress negatively, which led to your issues. How were you handling stress before you started to build this, this new foundation?

Speaker 3: 15:51

Yeah. So this is I talk about this a lot in the book where kind of the subtitle is redeem your health, live life by design and break the relentless pursuit of normal. And so what I do is I really put normal and different on a dichotomy. Okay, what is normal in this world? Well, it's normal to be exhausted on a day-to-day basis. It's normal to have brain fog. It's normal to have trouble sleeping. It's normal to have unexplained weight gain. It's normal to just wear exhaustion as a band of badge of honor. It's normal to just wear exhaustion as a badge of honor. It's normal to push through the discomfort of things that are going on. And this doesn't mean we're on the pursuit of comfort, because I say aging is the aggressive pursuit of comfort and, quite frankly, what we should be doing is getting used to feeling uncomfortable. However, we can't live there. That's not a place we can live. We have to find a rhythm and in order to understand the rhythm that you need to find for yourself, you have to realize that mental, physical, spiritual and emotional stress, real and perceived stress, positive and negative stress the body doesn't know the difference between. So you could have a brand new baby, boy or girl, come into the world. You could be training for a marathon, you could be trying to build a business. You could be struggling in your marriage. You could be trying to figure out what you're called to do in your life. You could be renovating your home or in the process of moving. Your body doesn't know the difference between mental, physical, spiritual, emotional stress real, perceived, positive, negative and the one response is to go into the sympathetic or fight or flight stage simply to keep you alive. So there's going to be chronic releases of norepinephrine, chronic releases of epinephrine, chronic releases of adrenaline and chronic releases of cortisol. Well, as you live in that, what happens is it keeps you in this upper left quadrant. I call this quadrant overreaching, and so you live in this overreaching phase. You live here, and the problem is the longer you live here, the heavier the weight becomes or the more full your cup becomes, until it overflows and it throws you into this burnout space.

Speaker 3: 18:12

A lot of people can probably relate to this feeling of where you go, go, go, go, go, go, go, go, go, go, go, go, go, go, go for like two or three months and you're like for the first, like six weeks, seven weeks, like you're on it, like you feel good, you're on fire, and then it starts to become a drag and then you start to have mental brain fog and then you start to be like emotionally unstable. You start to get angry really easily. You start to get frustrated. Sometimes you might cry just at the drop of a needle. You might feel overwhelmed, you might start sleeping not very well. You've probably all of your other habits have probably fallen off the wayside, and then there's one day where you just break and you're like I can't do this anymore and you either get really sick or you suddenly have a breakdown where you're just like I need to take five days off. And then, once you take five days off, it's like getting going again, is like trying to move a freight train, but then you get back on this same wagon and maybe you go through this cycle every two or three months and maybe it happens three or four times a year, and this is where you live.

Speaker 3: 19:11

Well, in actuality, what I want is I want you to perform in what I call ownership, the upper right-hand quadrant. The way that we get there is we overreach, we have to overreach, we have to stress ourself, but we have to create a rhythm with the bottom right hand quadrant, which is called regeneration. And regeneration is the intentional and consistent behaviors that require patience and obedience as to what your body needs in order to recover and regenerate, and that can be in eight different areas, eight different categories that I talk about, and that is exercise, sleep, hydration, nutrition, self-care, environment, immune function and mindset. These eight levers are areas that you can start to pull on, that start to what I say poke holes in your cup that help the stress load to drain off so that you can take on more stress. You can actually do more. You can do what you're wanting, you can do what you're requiring. You can do what you're seeking yeah, without having that burnout response. Instead, you're seeking without having that burnout response. Instead, you're mentally clear, you're mentally focused, you feel good, you're energized, you're rocking and rolling on a day to day basis and you're like man. Life is just working, but you've got this rhythm that is established.

Speaker 3: 20:34

And what drives that rhythm, how you know if your rhythm is off or on, is the metric I was speaking of, which is heart rate variability, and that's where I started to do all of my postgraduate research. That's what I started to really lean into in all of the doctoral work I did and all the research I did and all of the. It is the base foundation of the personalization and the end of one approach, because what's stressful for me is not stressful for you. The season of life I'm in is not the season of life you're in. So when all of a sudden you tell somebody that they need to have a three hour morning routine, that only adds more stress to them, it's actually doing the inverse of what it's supposed to be doing, and so it's not.

Speaker 3: 21:14

Is cold plunging good? Is sauna good? Is intermittent fasting good? Is time-lapsing your sleep cycles good? It's not. Is that good? There's studies that will validate that they're all great practices, yeah, but is it good for you? Right? And that's where we ultimately help to teach, educate and empower you to understand your data, understand heart rate variability, understand how your body is adapting to stress and strain, so that we can now help you make more purposeful, intentional choices and build a life by design that gives you a great rhythm between overreaching and regeneration overreaching, regeneration, overreaching regeneration so we can live in this powerful place called ownership and live a life that truly is different.

Speaker 2: 22:05

Yeah, and I think that I mean you're spot on, uh, just, I mean I think my journey I've had those process like those, those those moments of like going, going, going and then, you know, crashing, like getting sick because because of this, like I understand like, so everyone listening, he he's spot on, like from a personal experience, uh, he's just not blowing smoke, uh, and if you haven't checked him out, you realize that. But like just as a personal testimony, like that's so true what he's saying, uh, if you just can't let it out, if you're not doing the right things for you, that is where you're going to end up, you know. If you think, you think you can do it all, and so you know, with that, you know why is. Why is tracking these metrics Like? Do you recommend people actually tracking all of these things, um to get an idea of where they're at, like, their heart rate, their sleep, um, their sleep, uh, quality and things like that?

Speaker 3: 22:56

100%, and the reason is data determines direction. Data drives decisions. You know we do this in every aspect of our life. This is how you run your finances. If you're successful in finances, you know this is how you run your business. If you're successful in finances, you ultimately or if you're successful in business part of me you've got marketing going on. You're not just going to throw $100,000 worth of ad spend out there if you don't know the click-through rate, if you don't know retention rate, if you don't know the conversion rate, if you don't know the numbers, the data. You want to know. Hey, is it working or is it not?

Speaker 3: 23:34

You won't just go and buy a home willy-nilly without understanding the market, the market value, the interest rate, the mortgage rates, potential, if it's a rental property, what the conversion is going to be. Are you going to be right side up or can you not rent it for the amount that your mortgage is? These are all things that you're looking at. You're looking at the data, you're looking at numbers to determine your decision. It's not the emotions, it's not the feelings, it's not somebody's opinion, but yet that's not how 90% of us run our lives. That's not how we run ourselves, this vessel that's so complicated, so complex, we don't think about it. But yet if we deduce it down to a single number heart rate variability it can give us such a great insight as to what the purpose and intention of what we need to do and how to build this life by design so that you can have greater capacity and you can be elevated. I'll get sciencey here for a second, because people are probably wondering okay, what is heart rate variability? What does it actually mean? And if you look at heart rate variability and I'll give this example here, so let's say you have a resting heart rate of 60 beats per minute and I have a resting heart rate of 60 beats per minute, we have the same resting heart rate. Science or math would tell us that our heart is beating at one beat per second. 60 beats per minute divided by 60 seconds is one beat per minute, but that's not how our heart is beating at one beat per second. 60 beats per minute divided by 60 seconds is one beat per minute, but that's not how our heart actually works. That's not how our body functions. It only ever beats when it has to. So let's say you're adapting really, really well, to stress, you've got a great life rhythm going on.

Speaker 3: 25:17

You wake up in the morning. You got a great workout routine. You get your kids off to school. You have a moment of like self-care time. You've got now your to-do list all set out. You're mentally clear, you're focused, you're energized, you're on purpose. You're loving it. You're hydrating throughout the day. You get a little alone time in the afternoon. Before your kids come home from school, you take them to their soccer practice. You love watching soccer practice. You come home at night. You have a great meal. You shut it down. You've got a nice night routine. You connect with your spouse and you go to bed. You wake up and have a great night's sleep. You do it all the next day.

Speaker 3: 25:50

Your body's like man. We're in a really good rhythm here. Your body becomes like loosey-goosey. It's in the parasympathetic state and a really great rhythm between stress or overreaching and recovery. And so I almost give the example of. It's almost like the used car lot windsock that just blows in the wind.

Speaker 3: 26:11

Very random, excessive heartbeats is going to be maybe 798 milliseconds, 645 milliseconds, 842 milliseconds a high level of variability. So the higher the variability, the better. You're adapting to stress and strain Me. On the other hand, I'm not adapting to stress and strain very well. I flew in on a plane last night. I didn't get very good sleep. I didn't work out this morning. I had no food around, so I had some gummy bears and Coke for breakfast. I'm not used to being on podcasts, so I'm really nervous, like all of these things and everyone in your my body's like, oh my gosh, justin is just needing to stay alive. Thus I need to make sure that I create some more rhythm in his heart, and thus I need to just keep him alive. So all of a sudden, the variance goes down 842 milliseconds, 850 milliseconds, 855 milliseconds, 840 milliseconds, and so there's a low level of variability.

Speaker 3: 27:24

So it is a key indicator to help us understand are the habits, the behaviors and the lifestyle that you're living in a good rhythm? That's either increasing or decreasing the capacity in which you have, and so if you have a high HRV, it's like man you're crushing it. You're probably fit. You're probably eating well. You're probably hydrating well. You're probably having a good night's sleep rhythm. You probably have a great self-care and mindset routine. You've probably got a great environment that you're in. You're around people that you love. You're exposing yourself to daylight throughout the day You're not in fluorescent lights. All day You're getting outside, you're not stuck inside. All of these things matter, these little habits that we can start to create change within, but a lot of times it's just hearsay. We just don't have a clue. Conversely, if you have a low HRV, it's an alert going man. The way that you're living, the habits that you're under are just not operating well. And I'll give you a perfect example. I did fly here on a plane last night, but I woke up this morning with an extremely high HRV. And here's why Because I have a system, I have a travel framework for how I travel.

Speaker 3: 28:37

I have a travel framework for how I travel. I pack my food, I make sure that I'm hydrated, I do breath work before and after I get off a plane. As soon as I landed, I went to the gym and I got some type of movement in. I woke up this morning First thing. I got outside, I saw the sunrise, I had my breath work outside, I got a workout in, I came home and now I'm ready to go home and now I'm ready to go.

Speaker 3: 29:05

Conversely, when I was in the NHL, I was just going by the seat of my pants. I'd pop onto the plane. I'd eat whatever's on the plane. I'd get off the plane. We'd get to the hotel. I'd be struggling with the calendar. I felt overwhelmed all the time. I was under chronic stress, trying to get to where I needed to be. All of a sudden I felt like I was behind. Then, all of a sudden, when the game started, I finally feel like I had a moment to breathe. And then, when I had a moment to breathe, now I had some other responsibilities I got to hit and there was no intention behind how I was living and thus the chronic stress began to kill me. We have to realize chronic stress creates chronic cellular deficiencies vitamins, minerals, amino acids creates chronic symptoms, chronic symptoms we consider normal in our society brain fog, headaches, overwhelm, fatigue, inability to sleep which ultimately create chronic illness. And that's the pattern, that's the downhill slope that gets very slippery very fast that we are operating on Absolutely so how can people track that?

Speaker 2: 30:01

Is there? Are there, are there tools that people can, in their home, in their home, track that? Uh, their heart rate, uh, their variable heart rate?

Speaker 3: 30:09

Yeah, so every wearable device now has it.

Speaker 2: 30:12

Okay.

Speaker 3: 30:13

Every single one, whether you have an Apple watch. If you have an Apple watch, go to Apple health, go to the bottom right corner, click on browse. It'll pop up heart rate or, pardon me, it'll clock out heart and then heart rate variability and you can look at your week, your day, your month. You can have an aura ring, you can have a Fitbit, you can have a polar, you can have a whoop, you can have a Garmin. You can have any of these. They all track it. However, because these technologies have to create some level of IP for themselves, to give themselves a valuation. They're going to give you an algorithm or a readiness score, or a recovery score, or a regeneration score, or a readiness protocol. You can throw all of those to the side and throw them out the door. Throw them out the window. Yeah, because you need to come back to what your data means understanding HRV. And if you can understand HRV, you can now, all of a sudden, empower yourself so well. And that's what we've been able to do within our company, from the way we coach people, the way that we have our video courses, the way that we guide people, the way we empower people. That's what the book has literally been able to do. It's just been now, this massive tool that creates end of one solutions and allows people to say man, I understand this.

Speaker 3: 31:25

For the first time, I feel like I get what I'm actually trying to do and I'm no longer confused by do I do paleo, do I do keto? Do I do all meat? Do I do all vegetables? Do I sleep intermittently or do I sleep all at once? Do I drink a lot of water or do I drink a little water? Do I sauna or do I cold plunge? It goes back to what I said. The arguments we've been having in this health and wellness space have been the wrong ones. It's not what's the best, it's what's the best for you, and then I'll even take that a step further it's what's the best for you today, or in this season that you're in, because you talked about it Pre-kids versus post-kids very different.

Speaker 2: 32:04

Yeah, absolutely so. Do you have a favorite? Do you use Apple Watch or Oura Ring?

Speaker 3: 32:13

Yeah.

Speaker 3: 32:13

So if you're looking for quality data, um, but also we go back to consistency, right. So I look at three things. Number one what's the quality of data? That's that we're getting? Number two what's the easiest? What's the most passive? What can I do without having to put much thought into it so I can maintain consistency? And then number three what is the what is like um cost wise most effective?

Speaker 3: 32:36

Okay, aura and whoop are your best two for making sure that you can do those three things, because it's literally on your wrist. It's passive um data pull all the time. I don't have to think about it, I don't have to do anything, it's just throwing me the data and now I can process it. The big thing is and this is my big like asterisk on this whole thing is it's not enough just to go and get a new a whoop band or an aura ring or start learning HRV, because you're going to look at it and you're gonna be like I don't understand it, I don't get it, like what's happening here? I do one thing and I get an increase in HRV. I live and travel another way and I get a different indication of HRV. I think it should go up because I don't feel stressed, but it actually goes down. I think it should go down because I feel stressed but it goes up up like what the heck? Yeah.

Speaker 3: 33:29

And so this comes back to why, um, being able to help take you from a state of knowing okay, know the information, I have the knowledge, but I don't understand it.

Speaker 3: 33:41

So I want to take you from a state of knowing yeah to a state of understanding, and the way I do that is by making it incredibly personal to you and giving you literally your process and targeting through little experiments. So I would give you a perfect example If, all of a sudden, we had you have two glasses of wine tonight and we looked at your HRV tomorrow, you'd see that it decreased. Well, wow, having alcohol increases the stress load that I'm unaware of on my body because it has to process the alcohol internally. Same thing if I have a high sugar or a high fat or a high processed meal. Same thing if I have back-to-back-to-back-to-back-to-back-to-back Zoom calls and I'm working until 10 o'clock or 1030 at night, right before I try to go to sleep. The level of process or system in place throughout the day, the moment you become intentional, is the moment that you generate and garner awareness that will empower you and convict you to change the way that you're living. And when you change the way that you're living, that is when you get the new outcomes.

Speaker 2: 34:54

Yeah, I think that's huge. And yeah, I think gaining the knowledge is one thing, but then understanding what to do with that is critical. And I think, yeah, because it could go down. You're like, well, what happened? So, again going back to data, like like, so what did you do the day before that could have you know the impact of it going down? You know drinking the wine or, yeah, working really late. So, like making those connections and I think, like that's why you know with where I'm at, like tracking what you eat, just to see, because I, you know it's funny. I tell people like if you'd actually track what you eat, you'd see, cause I, you know it's funny. I tell people like if you would actually track what you eat, you'd be shocked how many calories you're actually eating compared to the amount that you're burning through not working out and you wonder why you're gaining weight. It's not that hard with all the processes. It's like getting like intentional and really getting that data, cause they won't lie, like the data won't lie to you.

Speaker 3: 35:52

It's exactly it. Like I always say that the data has zero level of judgment. It doesn't care who you are, it doesn't care how old you are, it doesn't care the color of your skin, it doesn't care your gender, it literally just is reporting on what is actually happening, and that's why I love it. I say I trust jesus, but for everything else, show me the data. Yeah and um, it's. It's this deep, deep conviction when you're able to operate in a different way and um. The one thing that I come back to all the time is the example I gave it earlier. Is you run every other successful thing in your life off of a KPI or a data point? Yep, if you like, think about it like. I'll challenge you right now. What successfully do you do in your life and what KPI are you looking at?

Speaker 2: 36:42

for that. Yeah, I mean, business is an easy one. You're looking at profit, yep, so that's an easy one.

Speaker 3: 36:50

Right, you look at the health. Somebody asked you what's the health of your business? You're not going to say, well, it's good, I think it's good, it feels good, yeah, what's the profit loss margin? What's the retention rate of your employees? What's the like, everything it goes down the list.

Speaker 2: 37:06

Yep.

Speaker 3: 37:13

And it's like health is multifactorial, and so if you don't have a way to measure it, you ultimately can't manage it. If you don't have a way to measure and report it, there's no way to transform it, and so that is really where we have to understand is measuring and reporting is the way in which we create any level of transformation, ever any level of change, and that's really the mission that we're on is, I don't want you to develop the own it system. I want you to develop Justin's system, kevin's system, peter's system, stacy's system, katie's system, uh, whatever your unique system needs to be, because nobody knows what you need better than you.

Speaker 2: 37:48

A hundred percent and I think that's it's. That's what we have to do. I think a lot of people you know just try to do the cookie cutter for everybody and it just does. Even you know, helping build a business or anything it's. It can't be there's pieces that are the same, but how it implements into your life and how you act on it is different and how it reacts with you and your situations are different. So you know it's been this has been really a deep conversation and now you know, I know you've got a book coming out. Actually, you have a book out now, a new one. Tell me about that real quick, where people can find it and where they can connect with you out more if they want to find out more.

Speaker 3: 38:28

Yeah, I touched on it a little bit. So the book is called the Power of Ownership. Redeem your Health, live Life by Design and Break the Relentless Pursuit of Normal. And the cool part about this book was I wrote it for the past version of me, like the person that was ultimately looking like they were healthy, but not feeling truly healthy and not understanding what was going on, not understanding their body, feeling helpless in the way that they were operating. And you can get, you can grab this book at the power of ownership bookcom. Uh, the power of ownership bookcom. Uh, and, and that's where you can grab it.

Speaker 3: 39:07

Um, I say I always have two things with this. I have a hope for people with this book and then I have a promise. My hope is that it empowers you. It empowers you to take ownership of your health in a very unique way. You will no longer be reliant on a person, place or thing, but rather allowing you to say man, I understand my body for the first time and I feel convicted in a different way that I've never had before.

Speaker 3: 39:29

I hope that it equips you. It equips you with the knowledge, it equips you with the wisdom, but then it also equips you with the steps and tools that you can put into your life. And then, number three, that it educates you, that it educates you in an entertaining way. It's not a textbook, it's not going to be overly um uh science-y in the sense of like being over your head, but through storytelling and science intertwining and interacting together, it becomes really educational. So you take something away and have a tangible end result.

Speaker 3: 40:03

My promise is that I make it simple, I make it simple and I make it fun. I make it simple, I make it fun, but it also becomes a tool that you will have and use for the rest of your life. You might pull this out two or three times a year because it becomes this unique tool that is able to now get processed back in a different way as well, and so the power of ownership. Bookcom is where you can grab that. If you're wanting to just understand a little bit more about what we do, how we help and empower people in a more tangible way, you can go to ownitcoachingcom, and we're more than happy to dive into anything else that we can really serve you on.

Speaker 2: 40:39

Awesome. Yeah, if you guys listening are interested, definitely check it out. Get connected with Justin, learn more about the book, about his coaching and just, yeah, take control of what's going on in your life and be intentional about it. So again, yeah, take control of what's going on in your life and be intentional about it. So again, justin, been great conversation. I look forward to having you back on again to dive even more into you know from our cells work how our body works at an internal level. But thanks again for being on the Elevate Media podcast today.

Speaker 3: 41:07

That was awesome. I appreciate you and opening up your audience and platform Absolutely.

Speaker 1: 41:13

Thank you for listening to the Elevate Media Podcast. Don't forget to subscribe and leave a review. See you in the next episode.