The Health Upgrade Podcast

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?"
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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: podcast@healthupgraded.com
Facebook: https://www.facebook.com/DrNavazHabib/
Instagram: https://www.instagram.com/drnavazhabib/
LinkedIn: https://ca.linkedin.com/in/drnavazhabib

In this episode, we welcome Dr. Efrat Lemandre, a nurse practitioner and medical disruptor, to explore the challenges and myths surrounding the medical system. Together, we discuss why medical gaslighting persists, the impact of professional indoctrination, and how even well-intentioned doctors may not always have all the answers. Dr. Lamandre shares her personal journey from conventional medicine to functional and integrative practices, emphasizing the importance of curiosity and humility in healthcare.
We debate the roles and responsibilities of both patients and practitioners, tackling big questions like when to trust medical advice and how to advocate for your health. Our conversation touches on the limits of the current system, the need for patients to assemble their own healthcare teams, and the importance of education and self-advocacy more than ever. 
If you enjoyed our spirited exchange on medical gaslighting and how to play a proactive role in your health journey, please share this episode with friends and colleagues, especially anyone ready to challenge the status quo or advocate for change in healthcare. Your voice and curiosity matter!
 
Dr. Navaz Habib
Email: podcast@healthupgraded.com
Facebook: https://www.facebook.com/DrNavazHabib/
Instagram: https://www.instagram.com/drnavazhabib/
LinkedIn: https://ca.linkedin.com/in/drnavazhabib
JP Errico
Instagram: https://www.instagram.com/thevnsguy/
LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa
Dr. Efrat Lemandre
Website: https://www.drefratlamandre.com/

In this episode of the Health Upgrade Podcast, Dr. Cindy Howard shares what it's like to experience healthcare from both sides, as a doctor and as a patient. She opens up about her journey of recognizing the signs of Hodgkin's lymphoma in herself and navigating treatment while drawing on her years of experience in functional medicine.
Together, we discuss the emotions that come with receiving a life-changing diagnosis, the importance of self-care, and why personalized healthcare can make a real difference. We also explore gut health, environmental toxins, genetic testing, and how AI is changing the way patients can advocate for their own health.
Dr. Howard explains why asking questions, setting boundaries, and working with healthcare providers who listen and collaborate are essential parts of achieving better health outcomes.
If you or someone you love is lost in the healthcare maze or facing a critical diagnosis, this episode is for you. Listen in, share the episode with a friend, and empower yourself to be an informed, proactive participant in your own health journey!
Dr. Navaz Habib
Email: podcast@healthupgraded.com
Facebook: https://www.facebook.com/DrNavazHabib/
Instagram: https://www.instagram.com/drnavazhabib/
LinkedIn: https://ca.linkedin.com/in/drnavazhabib
JP Errico
Instagram: https://www.instagram.com/thevnsguy/
LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa
Dr. Cindy Howard
Website: https://www.innovativehwc.com/

In this episode of the Health Upgrade Podcast, I talk with Waldi Hoon, the founder of yōjō, about her journey into the world of vagus nerve health. She shares how her background in content creation, along with her family's experience with chronic pain, inspired her to help others improve their health using science-based solutions.
We also discuss how modern life, from constant stress to information overload and unhealthy habits, affects our nervous system. Waldi explains why building resilience, creating simple daily routines, and finding the right self-care practices can make a big difference. We also explore how YoJo's technology and community help people make these healthy habits part of everyday life.
If you're looking for practical ways to reduce stress, improve your wellbeing, and learn more about nervous system health, this episode is for you. If you find it helpful, share it with three friends who could benefit too.

Dr. Navaz Habib
Email: podcast@healthupgraded.com
Facebook: https://www.facebook.com/DrNavazHabib/
Instagram: https://www.instagram.com/drnavazhabib/
LinkedIn: https://ca.linkedin.com/in/drnavazhabib
Waldi Hoon
LinkedIn: https://www.linkedin.com/in/waldihoon/
Website: https://www.yojo.health/

In this episode, I explore the connection between your light environment, the vagus nerve, and heart rate variability (HRV). Drawing on a 2025 systematic review of 25 studies, I explain how both the timing and quality of light exposure can influence nervous system function and overall recovery.
I discuss how morning exposure to bright, blue-enriched light helps regulate your circadian rhythm and support healthy biological rhythms, even if it may cause a temporary reduction in HRV. In contrast, warmer, dimmer light in the evening can help promote relaxation and prepare the body for restful sleep.
I also share practical strategies for optimizing your daily light exposure, particularly for individuals who experience anxiety, stress, or heightened sensitivity to environmental factors.
As a simple challenge, I invite you to pay closer attention to your light habits for one week. Aim to get natural light in the morning and use warmer, lower-intensity lighting in the evening. Observe how your HRV responds over time, rather than focusing on moment-to-moment changes. 
If you find this episode valuable, share it with someone who may benefit from it. Small changes in daily habits can have a meaningful impact on long-term health and well-being.
Dr. Navaz Habib
Email: podcast@healthupgraded.com
Facebook: https://www.facebook.com/DrNavazHabib/
Instagram: https://www.instagram.com/drnavazhabib/
LinkedIn: https://ca.linkedin.com/in/drnavazhabib