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In this episode, I dive into the real meaning of nervous system regulation and dispel the myth that it’s all about staying calm. I explain how resilience comes from being able to rise to challenges and return to balance, with heart rate variability (HRV) as a key marker for this flexibility. Using the story of two women rowing across the Atlantic, I highlight why focusing on raising our HRV “floor”—our lowest point—can help us recover better and handle life’s pressures. I break down practical strategies for lifting your HRV floor, including consistent wake-up times, daily movement, and reducing alcohol intake. I also share how to measure your autonomic flexibility by challenging yourself physically and noticing your recovery speed. You will learn why it’s more important to minimize bad nights rather than chase your personal best. If you’re ready to stop fixating on your best HRV nights and start improving your worst, try out the recommendations from this episode! Share this episode with two friends who could use a boost in resilience. Let’s raise our floors together! Dr. Navaz Habib Email: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabib

In this episode of the Health Upgrade Podcast, I explore the 8th sense: interoception, which is the ability to notice what’s happening inside your body, such as your heartbeat, breathing, hunger, and emotions. I explain why this sense is important for both mental and physical health, and how problems with these internal signals may be linked to anxiety, depression, chronic pain, and other conditions. We also look at how the vagus nerve helps your brain and body communicate. I share simple, science-based ways to improve your awareness of your body, including an easy exercise to help you notice your heartbeat. Ready to understand your body better? Join my 7-day heartbeat challenge and see if you can become more aware of your heartbeat over time. Share your results with me on Instagram or by email. And if you know someone who could benefit from better body awareness, share this episode with them! Dr. Navaz Habib Email: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabib

NAD+ is usually described as something you run out of. JP Errico explains why that's backwards: you don't stop making it, you burn through it — and inflammation is what's doing the burning. In this episode, we cover what NAD+ actually does beyond energy production, why sirtuins can't function without it, and how CD38 on activated immune cells consumes NAD+ by the thousands of molecules. JP walks through SIRT1 and its control over NF-κB, PGC-1α and FOXO3; SIRT3's role in mitochondrial protein folding and heat shock proteins; and SIRT6's work in DNA damage repair. We also get into a CD38 vaccine coming out of China, how your body packages the NAMPT recycling enzyme into exosomes and ships it to the cells that need it while you sleep, where urolithin A and methylene blue fit, and why no supplement can out-run a broken circadian rhythm. JP closes with the four root causes of aging — mitochondrial electron transport chain malfunction, chronic NF-κB activation, AMPK and mTOR imbalance, and NAD+ depletion — and why every one of them is reversible. In this episode, we discuss: Why NAD+ decline is a consumption problem, not a production problemPARP1, CD38, and what's actually draining the tankWhat sirtuins do, and why they stop working without NAD+SIRT1, SIRT3, SIRT6 — and which has the best longevity dataNMN vs NR: why the debate matters less than you thinkSleep, fasting, heat and exercise as the foundationThe four reversible root causes of agingHow perception changes whether a challenge ages you or strengthens you Dr. Navaz Habib Email: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabib JP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa

In this episode of the Health Upgrade Podcast, we are joined by Coach Debbie Potts, who shares her personal journey from being a high-performing Ironman athlete to facing unexpected health challenges. Debbie opens up about her experiences with burnout, weight gain, and fatigue, highlighting how even those doing "all the right things" can still struggle when chronic stress goes unmanaged. The conversation dives deep into the concepts of metabolism, stress accumulation, and recovery. We discuss the importance of balancing stressors with adequate rest, the role of the vagus nerve and heart rate variability, and how too much of a "good thing" (exercise, fasting, or even biohacking habits) can push anyone into "metabolic chaos" if recovery is neglected.  If you're a high performer or simply looking to better understand your body's signals, this episode offers actionable insights and a fresh perspective on health. Share the episode with friends and be sure to follow for more tips on upgrading your metabolism and fostering real recovery in your life!   Dr. Navaz Habib Email: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabib JP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aaCoach Debbie PottsWebsite: https://debbiepotts.net/Instagram: https://www.instagram.com/coachdebbiepotts/

In this episode of the Health Upgrade Podcast, I dive into the growing epidemic of blood sugar dysregulation and type 2 diabetes, breaking down why these issues have become so prevalent. I explain how genetics, lifestyle, stress, sleep, and even our gut microbiome all play a critical role in blood sugar regulation, not just the foods we eat. From genetic markers to the impact of adverse childhood events, I highlight the interconnectedness of our environment and our metabolic health. You will learn about effective strategies for blood sugar management, from optimizing meal timing and movement to choosing the best evidence-backed diets and supporting gut health. I share simple, actionable tips like walking after meals, prioritizing quality sleep, and building consistent exercise routines, emphasizing that consistency, not perfection, is the key to long-term results. If you found these insights helpful, please share this episode with friends who might benefit from a health upgrade too! Let’s work together to make small, sustainable changes for better health!   Dr. Navaz Habib Email: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabib

In this episode of the Health Upgrade Podcast, I dive into the science behind doomscrolling, from why we get stuck endlessly on our phones late at night to what’s really happening inside our brains and bodies during those scrolling marathons. I explore the neuroscience of decision fatigue, explain how our visual systems and nervous states are affected, and uncover how screen habits send us into stress mode instead of helping us truly wind down. One concept discussed was the powerful link between our visual focus and nervous system state, illustrating how narrowing our gaze on our phones turns off the calming vagus nerve and ramps up stress hormones. I also share practical strategies like the 20-20-20 rule, physiologic sigh breathing, and creating tech boundaries in the evening to support better sleep and healthier habits. If you found this episode helpful, please share it with a friend who might benefit! Don’t forget to rate the podcast and consider joining the free Health Upgraded community for more resources and weekly support. Upgrade your evenings, break the doom scrolling cycle, and give your body the healthy rest it deserves! Dr. Navaz Habib Email: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabib

In this special “Ask Us Anything #2” episode of the Health Upgrade Podcast, Valerie Driscoll and Sara Tate join me to answer questions from our Health Upgraded community. We talk about what can happen when you start vagus nerve stimulation too early and why it’s important not to introduce too many new treatments or tools before your body is ready. We also discuss the importance of checking the basics first, including digestion, bowel movements, hydration, stress levels, and healthy ways to cope with stress. Before trying more advanced tools like stimulators or cold plunges, it’s important to make sure your body has a strong foundation. If you enjoyed the conversation, share the episode with someone who might find it helpful. Remember, good health starts with getting the basics right before adding more to your routine. Dr. Navaz Habib Email: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabib

In this episode of the Health Upgrade Podcast, we are joined by John Hacker, founder of NeurGear and creator of the ZenBud ultrasound vagus nerve stimulator. The conversation covers the science behind vagus nerve stimulation, comparing technologies like ultrasound and electrical stimulation, and exploring their therapeutic applications in areas such as mental health, stress, and chronic pain. Together, we dive into the challenges and controversies in the world of bioelectronic medicine, highlighting the impact of the medical and wellness industries, regulatory hurdles, and the importance of usability and patient compliance. We discuss real-world stories, clinical outcomes, and the crucial role of personalized care in ensuring sustainable health improvements through technology. If you're intrigued by the future of health technology and want to discover how vagus nerve stimulation could benefit you or someone you know, this episode is packed with actionable insights. Share this episode with friends, and remember to follow the show so you never miss an update on cutting-edge health strategies!     Dr. Navaz Habib Email: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabib JP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aaJon HackerLinkedIn: https://www.linkedin.com/in/jon-hacker/

In this episode, I dive into the world of cold plunges, breaking down the science, the hype, and what really matters for your health. We discuss the latest research on cold exposure, including its impact on stress, recovery, resilience, and neurochemistry. But the key takeaway? It’s not just about how cold the water is! A big part of the benefits comes from how you breathe during the process. I highlight when cold immersion can be helpful and who needs to exercise caution or avoid it altogether. There’s special emphasis on individual capacity, differences between men and women, and practical ways to get the benefits without going to extremes. For anyone considering cold plunges or cold showers, it’s essential to listen to your body and focus on breathing, not just temperature. Loved this episode or know someone curious about cold plunges? Share it with a friend who could benefit from understanding the real science behind this health trend! If you want more tips and want to join our community, check out healthupgraded.com. Don’t forget to follow so you never miss an episode that could help you upgrade your health! Dr. Navaz Habib Email: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabib

In this episode of the Health Upgrade Podcast, we are joined by Dr. Dana Johnson, a leading expert in occupational therapy and whole-body apraxia. Together, we explore the often-misunderstood world of autism, focusing on the challenges of motor planning, sensory processing, and the brain-body disconnect that affects so many individuals and their families. Dr. Dana Johnson shares her journey into the field, highlighting the importance of understanding apraxia beyond speech, and shines light on how intentional movement, regulation, and small lifestyle changes can significantly improve outcomes for people with autism. The conversation also covers the roles of gut health, mitochondrial function, and parental co-regulation, offering real-world strategies and hope for families facing these daily struggles. If you know someone impacted by autism or are seeking approachable, science-backed strategies to help loved ones, this episode is a must-listen. Don’t forget to share it with someone who would benefit. Let’s build a more supportive and informed community together! Dr. Navaz Habib Email: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabib JP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aaDr. Dana JohnsonWebsite: https://drdanajohnson.com/

In this special "Ask Us Anything" episode of the Health Upgrade Podcast, I am joined by Valerie Driscoll and Sara Tate to answer questions from our Health Upgraded community.  The panel dives into a question about anxiety medication and its impact on heart rate and HRV, providing insights on the physiological and biochemical effects of tricyclic antidepressants. Throughout the episode, Sara shares valuable nutrition strategies, emphasizing the importance of a plant-forward, fiber-rich diet and how the gut-brain connection influences mental health. Valerie offers practical mindfulness tools and highlights the importance of bringing awareness to the present moment as a means of managing anxiety and depression. If you found this discussion helpful or know someone who could benefit from it, don’t forget to share this episode! To get your questions answered in future episodes, join the Health Upgraded community at healthupgraded.com and be part of the conversation. Upgrade your health journey with us—one question at a time! Learn about the community at www.healthupgraded.com   Dr. Navaz Habib Email: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabib

In this episode, we sit down with neurologist Dr. David Perlmutter to explore the fascinating science behind optimal brain health. We dive deep into topics from microglial cells and immunometabolism to the importance of addressing root causes like lifestyle and diet for preventing neurodegenerative diseases. Dr. David Perlmutter shares his journey into integrative neurology, emphasizing how metabolic health, inflammation, and stress impact brain function. The conversation covers practical insights on how dietary choices, exercise, sleep, and stress management can maintain cognitive vitality and longevity. Groundbreaking concepts like biological aging, mitochondrial health, and the latest research on treatments and prevention round out an empowering and thought-provoking discussion. Ready to take control of your brain's future? Listen in, share this episode with three friends, and start applying these empowering insights to upgrade your health. Don’t forget to check out Dr. Perlmutter’s new book, Brain Defenders, for deeper guidance.   Dr. Navaz Habib Email: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabib JP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aaDr. David PerlmutterWebsite: https://drperlmutter.com/Books: https://drperlmutter.com/books/

In this episode of the Health Upgrade Podcast, I dive into the common everyday habits that quietly sabotage your vagus nerve health. While many people try to add practices like cold plunges and breathwork, I explain why removing certain negative behaviors may be even more powerful for optimizing your nervous system. I explore the top seven habits that can keep you stuck in a sympathetic, stressed state: alcohol consumption, late-night eating, sedentary living, evening screen time, unhealthy stress coping, mouth and upper chest breathing, and chronic sleep debt or irregular sleep timing. I break down the science behind how each habit undermines vagus nerve function and share easy, practical steps to start shifting towards better health right away. If you’re ready to feel your best, here’s my challenge for you: pick one sabotaging habit from the list and subtract it for just a week. Notice what happens to your heart rate variability and overall well-being. Share your experiences with me, and let’s keep the conversation going toward a healthier, more balanced you! Dr. Navaz Habib Email: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabib

In this episode of the Health Upgrade Podcast, we’re joined by Dr. Sabine Hazan, a pioneering gastroenterologist and one of the world's leading voices in microbiome research. Together, we explore the incredible impact of gut health on overall well-being and discuss her groundbreaking work in microbiome testing, fecal microbiota transplants, and the vital role of Bifidobacteria in human health. Dr. Hazan shares her remarkable journey, from challenging conventional thinking to becoming a global leader in microbiome science. Along the way, we uncover how the gut microbiome may influence conditions such as autism, Alzheimer's disease, and immune resilience, while also examining the effects of antibiotics, modern diets, and other everyday factors that shape our gut ecosystem. We also take a closer look at the limitations of current microbiome testing, the misconceptions surrounding popular probiotic products, and why personalized, evidence-based approaches, rather than one-size-fits-all solutions, represent the future of gut health. Dr. Hazan explains that restoring a healthy microbiome isn't simply about adding beneficial bacteria. It also requires improving our environment, daily habits, nutrition, and even the way we support children's health from an early age. If you enjoyed this conversation and were inspired by Dr. Hazan's mission to map the world's microbiome and advance the future of human health, please share this episode with someone who could benefit from it. Every conversation helps raise awareness and supports the research that has the potential to transform all of our health. Dr. Navaz Habib Email: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabib JP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa Dr. Sabine HazanWebsite: https://sabinehazanmd.com/

In this episode, I answer one of the questions I get asked the most: "What is a good HRV, and why isn't mine improving?" FREE LIVE VAGUS NERVE WORKSHOP - "DECODE AND RESET"AUGUST 25, 2026 @ 7:30pm ESTCLICK HERE TO SIGN UP FREE! The truth is, there isn't one perfect HRV number that everyone should aim for. Instead of worrying about a single reading, it's much more helpful to look at how your HRV changes over time. Your wearable device is there to give you useful information about your body, not to judge your health. Many everyday factors can affect your numbers, and understanding the bigger picture is what really matters. I also talk about the key health metrics worth paying attention to, including HRV, sleep score, resilience, daily activity, and recovery index. You'll learn what these numbers actually mean and how to use them to make better decisions for your health without becoming overwhelmed by the data. If you'd like to better understand your HRV and wellness data, join the Health Upgraded team and me for our free interactive workshop on August 25 at 7:30 PM Eastern. Bring your own data, learn how to interpret it, and leave with a personalized plan to improve your health and resilience. Dr. Navaz Habib Email: [email protected]: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabib