The 1000 Hours Outside Podcast Episode 437: Justin Roth

Host: Jenny Urch
Guest: Justin Rothingshoefer
Release Date: February 24, 2025
Duration: Approximately 58 minutes

1. Introduction and Guest Background

In this episode, Jenny Urch welcomes Justin Rothingshoefer, a renowned performance coach and Amazon bestselling author, to discuss holistic health, personalized wellness, and the pivotal role of heart rate variability (HRV) in understanding and enhancing human performance.

Notable Quote:

"Your data is like gold to hackers. They'll sell it to the highest bidder. Are you protected?" – Ad segment [Skipped]

2. The Problem with Standard Health Approaches

Justin shares his journey from working with elite athletes in the NCAA and NHL to encountering personal health challenges. Despite his comprehensive education in exercise physiology, nutrition, and sleep recovery, Justin experienced severe health issues, including cancerous polyps and ulcers, which standard medical approaches failed to diagnose or treat effectively.

Notable Quote:

"When I start to look, and we'll get into the specific things in a second, but primarily when I looked at heart rate variability... it was 25% of what it actually should have been for my age and my fitness level," [02:05].

3. Introducing Heart Rate Variability (HRV)

Justin emphasizes HRV as a crucial, yet often overlooked, metric that reflects how the body adapts to stress. He explains that HRV is the language the body uses to communicate its stress and recovery status, integrating mental, physical, spiritual, and emotional stressors.

Notable Quote:

"HRV is the language that your body is using to communicate how you are adapting to stress and strain." – Justin Roth [11:19].

4. The Continuum of Health: True Health, Fake Health, Disease, and Death

Justin introduces a health continuum where true health is on one end, and disease and death on the other. The majority of people reside in the middle, experiencing "fake health"—being disease-free in medical terms but suffering from various symptoms like headaches, anxiety, and fatigue.

Notable Quote:

"90% of us accept this middle space that I call fake health, which is disease-free. You're not being treated for anything. You haven't been diagnosed with anything. You're theoretically, quote unquote healthy, but you're symptom full." – Justin Roth [07:10].

5. Personalized Health and Its Impact

Justin discusses the significance of personalized health strategies. By utilizing cellular testing, DNA epigenetics, and biomarkers such as HRV, individuals can tailor their lifestyle, training, recovery, nutrition, and supplementation to their unique needs, leading to enhanced performance, resilience, and overall well-being.

Notable Quote:

"Once we realize that, hey, that is not the truth. That's not where you have to stay... you can realize something new, that you were built to heal, that you were built to thrive." – Justin Roth [09:50].

6. Practical Applications: Fertility, Sleep, and Nutrition

a. Fertility: Justin highlights the correlation between HRV and fertility. High stress and nutrient deficiencies can impede the body's ability to conceive, leading to fertility issues and miscarriages.

Notable Quote:

"When your body is deficient in nutrients, they will present as symptoms of disease. It's an alert process." – Justin Roth [26:39].

b. Sleep and Circadian Rhythm: The discussion delves into the importance of maintaining a consistent circadian rhythm. Justin introduces the "Simple Three, Two, One Rule" to optimize sleep by eliminating food, work, and blue light exposure before bedtime.

Notable Quote:

"Circadian rhythm is simply the interaction of cortisol and melatonin and its cycle throughout the day." – Justin Roth [43:40].

c. Nutrition: Justin challenges conventional dietary advice, advocating for the elimination of additives like folic acid and seed oils. He emphasizes the importance of whole foods and personalized supplementation based on individual deficiencies.

Notable Quote:

"The biggest myth in America and the biggest scam was teaching people to count calories and not look at ingredients." – Justin Roth [51:24].

7. The Power of Ownership Book

Justin introduces his book, "The Power of Ownership: Redeem Your Health, Live Life by Design, and Break the Relentless Pursuit of Normal," which provides readers with actionable strategies to reclaim their health through personalized approaches. Each chapter concludes with practical tips, testing recommendations, and a toolkit to implement the discussed strategies.

Notable Quote:

"Our team is just so well equipped to do. And so when anybody's working within our setting, we've got them with a strength coach, they've got them with a nutritionist... building these frameworks out for them so that they become this high powered executor." – Justin Roth [35:57].

8. Tools and Resources

Justin discusses various tools and resources that aid in monitoring and improving health:

• Wearable Devices: Devices like Whoop Bands, Oura Rings, Fitbits, Polar, Garmin, and Apple Watches can track HRV, providing valuable insights into one's stress and recovery status.

  Notable Quote:

  "They are the most validated and the most reliable. They are just the most simple." – Justin Roth [42:03].

• Apps: UKA YU K A Y U K A and others help scan food products for additives and suggest healthier alternatives.

• Recovery Shoes: Products like Cane Footwear aid in joint health and body alkalinity.

• Sleep Aids: Techniques and products like blue light blockers, sleep masks, and sleep masks are recommended to enhance sleep quality.

9. Conclusion and Call to Action

Towards the end of the episode, Jenny summarizes the transformative potential of Justin's approach to health. Justin invites listeners to engage with his services through his website, ownitcoaching.com, or connect with him on Instagram @JustinRoth.

Notable Quote:

"You can actually take ownership back into your own life. One of the biggest things... is to take ownership back of our health and heal so that when we heal, we can then thrive." – Justin Roth [35:57].

10. Personal Anecdotes and Final Thoughts

Justin shares a meaningful childhood memory that underscores the importance of consistency over mere talent, a principle that has guided his professional and personal life.

Notable Quote:

"Talent will get you noticed but consistency will get you paid." – Justin Roth [57:53].

This episode offers a comprehensive exploration of how personalized health metrics like HRV can revolutionize individual wellness. Justin Roth provides actionable insights and tools, empowering listeners to take control of their health and thrive in their personal and professional lives.