Balancing Elite Performance and Health with Alex Fergus

Do you have to choose between high performance and long term health? Not necessarily. Coach Alex Fergus shares his journey competing at the national and elite level in 3 different sports while piecing together a holistic plan for long term health. We talk quantified experimentation, biohacking, and even how to do 60 bodyweight deadlifts in under 2 minutes with just a few minutes of training per week. -- topics listed below Heart Rate Variability Educational Resources: https://hrvcourse.com/ep-13 Leave a quick podcast review: https://elitehrv.com/review-ep-13 (Thanks in advance!) TOPICS: 2:04 – Alex Fergus’s background in elite sports, nutrition, and personal health 6:02 – How many bodyweight deadlifts can you do in two minutes? 7:22 – Growing a focused mindset, centered around health 9:33 – Tracking metrics as a hardcore bio hacker 11:12 - Sleep tracking devices: Oura vs. wrist wearables 13:43 – Starting out with a new client. Performing a hard reset. 15:45 – Creating awareness through biometric tests with clients 17:12 – Maintaining peak fitness with maintenance training 19:20 – Maintenance training for the busy professional 21:43 – Keeping fitness with 15 to 20 minutes of training per week 26:15 – Ignoring daily indicators when using Elite HRV 29:26 – Keeping track of trends within HRV and other metrics 30:55 – Benefits to keeping the Morning Readiness Score Off 32:53 – HRV fluctuations with lack of training and vacations 35:26 – Keeping clients accountable and open to tracking metrics 39:20 – Minimum requirements to participate in Alex’s program 42:36 – Commitments required to participate in Alex’s program 46:40 – Experimenting with low carb, high fat, Ketogenic diets 49:35 – What is training like while on a Ketogenic diet? 53:57 – The Ketogenic world and fasting 55:03 – The Ketogenic diet experiment results and how Alex recovered 58.54 – Jason’s Ketogenic diet experience and results 60:00 – Discovering gall bladder stones while on the Ketogenic diet 65:19 – Overstressing the body with a Ketogenic diet. When should you stop? 68:45 – Ketogenic state and how it relates to a sort of mild hibernation 70:54 – The most beneficial stage of the Ketogenic diet 72:52 – Keeping high levels of blood ketones low during the Ketogenic diet 74:20 – Matching your life to the natural environment is the most important factor 76:59 – Doing all the basic tasks to increase your general health and wellness 79:28 – Maintaining your circadian rhythm with hacks to fall asleep quicker 81:30 – The benefits of intermittent fasting 82:04 – Nighttime routines for an efficient and quality sleep 84:27 – Picking something and doing it really well without making excuses 87:12 – Morning routines and how to fully prepare for the day 90:09 – Building your routine and optimizing your lifestyle over the long haul through experimentation 95:09 – What are the first health tweaks someone should make for the most benefit? 98:35 – Bedtimes are not just for kids. Adults need a bedtime too! 100:25 – Amazing testimonials from Alex’s 52 week program 104:47 – The importance of having a coach regardless of what level you are at HRV Educational Resources: https://hrvcourse.com/ep-13 Leave a quick review: https://elitehrv.com/review-ep-13 (Thanks in advance!) Guest: Alex Fergus https://www.alexfergus.com/ Host: Jason Moore https://elitehrv.com/twitter --