The Health Upgrade Podcast

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

Welcome to another episode of the Health Upgrade Podcast!
Today I am joined by Dr. David Rabin to dive deep into the science of stress, healing, and the power of the vagus nerve. Dr. Rabin unpacks decades of research, explaining how chronic stress impacts our cells, the crucial role of safety in the healing process, and how modern medicine often misses the importance of looking at the whole person rather than isolated symptoms. Together, we reveal how ancient practices align with the latest neuroscience, showing that mindful breathing, touch, and familiar, calming experiences directly influence our health.
The conversation also explores cutting-edge topics like MDMA-assisted therapy, epigenetics, and the power to reverse trauma at both psychological and genetic levels. Dr. Rabin discusses how trauma can be inherited, and more importantly, how healing is absolutely possible, with evidence-backed tools and practices ranging from technology like Apollo Neuro to traditional approaches such as yoga, meditation, and breathwork.
If you’re looking to upgrade your health and feel empowered in your healing journey, this episode is for you. Share it with friends who could benefit, and discover practical steps you can take today to reconnect your mind and body for a healthier, happier life!
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

Dr. David Rabin
Website: https://www.drdave.io/
Instagram: https://www.instagram.com/drdavidrabin/

In this episode of the Health Upgrade podcast, returning guest Don Moxley joins us to talk about heart rate variability (HRV) and why it matters for your health, recovery, performance, and healthy aging.
Drawing on his experience working with elite athletes, Don explains how HRV can help you understand how well your body is adapting to stress and recovering from daily challenges. He also discusses the factors that influence HRV, including sleep, exercise, nutrition, past trauma, and your environment.
The conversation highlights the connection between HRV and aging, showing how simple habits like regular movement, healthy food, quality sleep, and strong social relationships can help improve HRV and support long-term health. Don also introduces HRV Plus, a supplement designed to help manage inflammation and improve resilience to everyday stress.
If you want to learn how to better understand your body's signals and discover practical ways to improve your health and age well, this episode is for you.
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
Don Moxley
Instagram: https://www.instagram.com/donmoxley/

In this episode of the Health Upgrade podcast, I explore the essential nutrients that power up your vagus nerve for optimal health, higher HRV, less stress, and more energy. You’ll learn why the vagus nerve is crucial for stress resilience, mood, and overall recovery, as well as how heart rate variability (HRV) acts as its report card. I break down the science behind five key nutrients: B vitamins, choline, magnesium, omega-3s, and vitamin D, explaining what each does, why they matter, and the best food and supplement sources to easily support your nervous system.
I also highlight the common deficiencies in these nutrients and how that may be contributing to symptoms like low energy, brain fog, and poor stress recovery. With practical tips and some personal supplement recommendations, you'll understand exactly how to start upgrading your health through nutrition.
Ready to take action? If you’re looking to boost your resilience and energy by supporting your vagus nerve, tune in and try implementing at least one tip from this episode. Start nourishing your way to better health today!
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, I talk with Maggie Awad, a functional sports medicine nurse practitioner, about how gut health affects performance, energy, and recovery. We explore the connection between the gut and the brain, why good digestion matters, and how issues like inflammation or poor nutrient absorption can impact focus, sleep, and overall health.
We also break down topics like amino acids, the gut microbiome, and lab testing in a simple and practical way. Maggie shares easy habits that can support recovery and lower stress, including eating seasonal foods, using breathwork, reducing blue light exposure, and creating more time for rest and healing.
Ready to upgrade your health and resilience? Listen now to learn actionable strategies that can help you recover better, improve energy, and build a stronger foundation for peak performance. Don’t forget to share this episode with someone who needs a health upgrade!

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
Maggie Awad
Website: https://www.maggieawad.com/