Heart rate variability isn’t just a fitness metric, it’s the master signal of human performance, emotional regulation, and longevity. This episode reveals how you can use HRV to hack your nervous system, regulate stress in real time, and build true resilience from the inside out.&nbsp;Watch this episode on YouTube for the full video experience:&nbsp;<a href="https://www.youtube.com/@DaveAspreyBPR" rel="noopener noreferrer" target="_blank">https://www.youtube.com/@DaveAspreyBPR</a>&nbsp;Host Dave Asprey sits down with Rollin McCraty, Ph.D., Director of Research at the HeartMath Institute and a leading psychophysiologist exploring how the heart, brain and human consciousness are interconnected. For more than three decades his pioneering research into heart-brain communication and geomagnetic field interactions has supported the development of HRV/coherence-training tools and coherence biofeedback technology. His work has been featured in documentaries such as&nbsp;I Am,&nbsp;The Power of the Heart&nbsp;and&nbsp;The Living Matrix.&nbsp;Together, Dave and Dr. McCraty uncover how heart-brain coherence can improve neuroplasticity, optimize sleep, strengthen mitochondria, and create emotional stability even under extreme stress. You’ll discover how five minutes a day of coherence training can elevate focus, resilience, and connection, helping every other biohack, from fasting and ketosis to supplements and nootropics, work more effectively.&nbsp;You’ll Learn:&nbsp;• What HRV really measures and why it predicts performance and longevity&nbsp;• How coherence breathing balances your nervous system and sharpens cognition&nbsp;• Why emotional regulation begins in the heart, not the mind&nbsp;• How environmental and solar energy affect your physiology, and how to stay stable&nbsp;• The Navy-proven HRV method for better sleep and stress recovery&nbsp;• How coherence training outperforms traditional meditation for daily resilience&nbsp;• The measurable science behind “radiating love” and creating heart-based connection&nbsp;&nbsp;This is essential listening for anyone serious about biohacking, brain optimization, functional medicine, and anti-aging. Whether you’re optimizing metabolism, fine-tuning sleep, or upgrading your energy with Danger Coffee, coherence training helps you live smarter, not harder, by syncing your biology with the rhythm of life itself.&nbsp;Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights in health, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living.&nbsp;New episodes are released every Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient.&nbsp;Keywords: heart rate variability, HRV training, HeartMath, Rollin McCraty, heart-brain coherence, biohacking, emotional regulation, nervous system, stress resilience, neuroplasticity, longevity, sleep optimization, mitochondria, functional medicine, anti-aging, coherence breathing, vagus nerve, HRV recovery, brain optimization&nbsp;&nbsp;Go to&nbsp;<a href="https://www.heartmath.com/Dave" rel="noopener noreferrer" target="_blank">https://www.heartmath.com/Dave</a>&nbsp;for 15% off the HeartMath device&nbsp;&nbsp;Thank you to our sponsors!&nbsp;-Dave Asprey's Latest News | Go to <a href="https://daveasprey.com/" rel="noopener noreferrer" target="_blank">https://daveasprey.com/</a> to join Inside Track today.&nbsp;-BodyHealth | Go to <a href="https://bodyhealth.com/" rel="noopener noreferrer" target="_blank">https://bodyhealth.com/</a> and use code DAVE20 to save 20% off your first order of PerfectAmino.&nbsp;-ARMRA | Go to <a href="https://tryarmra.com/" rel="noopener noreferrer" target="_blank">https://tryarmra.com/</a> and use the code DAVE to get 15% off your first order.&nbsp;&nbsp;Resources:&nbsp;&nbsp;• HeartMath Instagram: <a href="https://www.instagram.com/heartmath/" rel="noopener noreferrer" target="_blank">https://www.instagram.com/heartmath/</a>&nbsp;• HeartMath Facebook: <a href="https://www.facebook.com/HeartMath" rel="noopener noreferrer" target="_blank">https://www.facebook.com/HeartMath</a>&nbsp;• HeartMath TikTok: <a href="https://www.tiktok.com/@heartmathinc?lang=en" rel="noopener noreferrer" target="_blank">https://www.tiktok.com/@heartmathinc</a>&nbsp;• Danger Coffee: <a href="https://dangercoffee.com/discount/dave15" rel="noopener noreferrer" target="_blank">https://dangercoffee.com/discount/dave15</a>&nbsp;• Dave Asprey’s BEYOND Conference: <a href="https://beyondconference.com/" rel="noopener noreferrer" target="_blank">https://beyondconference.com</a>&nbsp;• Dave Asprey’s New Book – Heavily Meditated: <a href="https://daveasprey.com/heavily-meditated" rel="noopener noreferrer" target="_blank">https://daveasprey.com/heavily-meditated</a>&nbsp;• Upgrade Collective: <a href="https://www.ourupgradecollective.com/" rel="noopener noreferrer" target="_blank">https://www.ourupgradecollective.com</a>&nbsp;• Upgrade Labs: <a href="https://upgradelabs.com/" rel="noopener noreferrer" target="_blank">https://upgradelabs.com</a>&nbsp;• 40 Years of Zen: <a href="https://40yearsofzen.com/" rel="noopener noreferrer" target="_blank">https://40yearsofzen.com</a>&nbsp;&nbsp;Timestamps:&nbsp;0:00 — Trailer&nbsp;1:25 — OG Biohacker&nbsp;3:21 — What Is Heart Rate Variability?&nbsp;7:10 — The Four Drummers: Understanding HRV Rhythms&nbsp;11:50 — Real-Time Training vs Sleep Tracking&nbsp;18:45 — The Science of Coherence and Consciousness&nbsp;21:25 — Heart Synchronization in Groups&nbsp;26:40 — Space Weather and Planetary Rhythms&nbsp;31:40 — Solar Flares and Human Behavior&nbsp;38:45 — The Emotional System Runs the Show&nbsp;49:15 — Getting Started: Training Protocol&nbsp;57:55 — Advanced Applications: Dating to Performance&nbsp;1:01:46 — The Frequency Spectrum of Love&nbsp;1:05:15 — The Heart’s Magnetic Field and Congruence&nbsp;See Privacy Policy at <a href="https://art19.com/privacy" rel="noopener noreferrer" target="_blank">https://art19.com/privacy</a> and California Privacy Notice at <a href="https://art19.com/privacy#do-not-sell-my-info" rel="noopener noreferrer" target="_blank">https://art19.com/privacy#do-not-sell-my-info</a>.

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