How To Listen To Your Body Better, The Best Way To Use HRV Data, Spartan DEKA FIT Training, The Power Of Ownership & More With Justin Roethlingshoefer

Ben Greenfield

May 11, 2024

Episode description

From a young age, Justin Roethlingshoefer has always been self-motivated to improve, developing the discipline and work ethic necessary to excel. At 13 years old, his father said, “Son, talent will get you noticed, but consistency will get you paid,” setting up his quest of founding Own It.

I met Justin when my wife and I presented to guests at his Own It event for couples in Napa Valley, and we hit it off right away. After being exposed to his deep body of knowledge and witnessing his passion for helping people achieve physical, mental, and life success, I knew I had to have him on the podcast.

Today's show is all about optimizing not just your fitness, but your life — you'll get to explore topics like training for the Spartan DEKA FIT, using HRV tracking to measure human performance, understanding your purpose, taking ownership of your life, and much more!

Justin's work focuses on peak performance, human optimization, and applying data and testing to create personalized blueprints. He excels at simplifying complex concepts, particularly within the Outer Energy team at Own It Coaching, where he takes the latest research on nutrition, training, and recovery and packages it into digestible, systematic, and applicable steps.

Additionally, Justin is an Amazon best-selling author for his books: Intent, The Athletic Performance Blueprint, and Own It...

…and now the brand new book we discuss in this show: The Power of Ownership: Redeem Your Health, Live Life by Design, and Break the Relentless Pursuit of Normal.

For the full show notes, visit: https://bengreenfieldlife.com/ownit

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See

Mindsip insights from this episode:

Focus on foundational habits instead of body hacking

Using gadgets like vagal nerve stimulators can feel like trying to 'video game' your body for a better score, distracting from the foundational habits that create true longevity.

#biohacking

#longevity

Identify stressors when HRV drops for better health management

When your HRV drops, ask if it was from poor sleep quality or a hard workout; if not, it's a mental, emotional, or spiritual stressor that needs attention.

#HRV

#stress

Focus on raw HRV trend, ignore wearable algorithms

Throw out the readiness, sleep, and recovery scores from wearables and focus only on your raw heart rate variability (HRV) trend to reduce confusion and get a clearer signal.

#HRV

#wearables

Optimize sleep, HRV, VO2 max, cellular health, and blood glucose for longevity

A Harvard study found that optimizing for longevity involves focusing on five key areas: higher average sleep quality, higher HRV, higher VO2 max, minimized cellular deficiencies, and regulated blood glucose.

#longevity

#sleep

Biohack spiritual practice with physical routines for consistency

Pair a spiritual practice like silent prayer with a physical biohack you enjoy, like a sauna or PEMF mat, to decrease 'limbic friction' and make the habit more consistent.

#biohacking

#spirituality

Choose hotels with gyms, saunas, and grocery access for healthy travel

When traveling, only book hotels that have a gym, a sauna or hot tub, and are within a one-mile walk of a grocery store to maintain your health routines.

#sauna

#travel

Embrace true ownership by prioritizing self-care for mutual benefit

Instead of 'I'll take care of you if you take care of me,' true ownership is adopting the mindset, 'I'm going to take care of me for you, if you take care of you for me.'.