Podcasts about hbh

This week on Dividend Talk, Derek is joined by fellow Dutch investor DazZMikey as European DGI enjoys a well-earned holiday. Together, we go on a unique “Stock Safari,” exploring dividend gems far from our usual American and Western European terrain.Along the way, they reflect on macro news, dividend hikes and cuts, and how to handle markets you don't fully trust. Hope you enjoy

When a failed inspection nearly derailed her plans, Ashley found a unicorn agent who helped her buy the right home in just 72 hours—right before Christmas. Ashley's first-time homebuying journey in New Jersey wasn't smooth—but it was transformational. After months of frustration, low inventory, and a realtor who didn't get it, she hit a wall: mold, rodents, and a roof issue revealed by a failed inspection. Instead of settling, Ashley walked away. With guidance from a unicorn agent she found through the HBH podcast, her fortunes changed fast. This episode breaks down the decisions, mindset shifts, and real-world lessons that helped her go from confusion to closing—with a signed contract just three days after finding the right home. A must-listen for anyone feeling stuck or unsure in their buying journey.Quote“We don't need you to fit the home—we need to find the home that fits you.” – Ashley's Unicorn RealtorHighlightsHow Ashley knew it was time to switch realtors—and what happened nextWhat a home inspection revealed that nearly trapped her in a money pitThe emotional shift from “can we do this?” to “we bought a house!”How unicorn agents empower first-time buyers to walk away from bad dealsWhy trusting the process (and yourself) is more powerful than market conditionsA play-by-play of how she found, bid on, and locked down her home in just three daysConnect with me to find a trusted realtor in your area or to answer your burning questions!Subscribe to our YouTube Channel @HowToBuyaHomeInstagram @HowtoBuyAHomePodcastTik Tok @HowToBuyAHomeVisit our Resource Center to "Ask David" AND get your FREE Home Buying Starter Kit!David Sidoni, the "How to Buy a Home Guy," is a seasoned real estate professional and consumer advocate with two decades of experience helping first-time homebuyers navigate the real estate market. His podcast, "How to Buy a Home," is a trusted resource for anyone looking to buy their first home. It offers expert advice, actionable tips, and inspiring stories from real first-time homebuyers. With a focus on making the home-buying process accessible and understandable, David breaks down complex topics into easy-to-follow steps, covering everything from budgeting and financing to finding the right home and making an offer. Subscribe for regular market updates, and leave a review to help us reach more people. Ready for an honest, informed home-buying experience? Viva la Unicorn Revolution - join us!

Think you can't buy a home on a modest income? This real-life story proves otherwise—and shows exactly how it's done. In this jaw-dropping interview, Jessica shares her transformation from living in a van to owning a $400K home in Portland—all on a combined household income of around $60,000. With six years of steady saving, grit, and guidance from the HBH system, she and her partner navigated setbacks (including a violent attack!) and overcame massive doubts to secure their dream home. This episode is a real-world reminder that your circumstances today don't define your homebuying potential tomorrow. Hear the full emotional ride, including how she convinced a hesitant partner and handled the search like a pro.Quote“I make sculptures for a living… I didn't think I was going to be able to buy a house, but I guess I did—because I'm sitting on the porch right now.” – JessicaHighlightsHow Jessica turned years of renting and low income into real homeownershipWhat she saved (and how long it took) to buy a $400K homeThe moment her skeptical partner became a full-on homebuying believerHow trauma and unexpected events pushed their timeline forwardWhat Jessica wanted in a home—and how she found it without settlingThe one tip she swears every low-income buyer should knowWhy mindset, not money, may be your biggest barrier to buyingConnect with me to find a trusted realtor in your area or to answer your burning questions!Subscribe to our YouTube Channel @HowToBuyaHomeInstagram @HowtoBuyAHomePodcastTik Tok @HowToBuyAHomeVisit our Resource Center to "Ask David" AND get your FREE Home Buying Starter Kit!David Sidoni, the "How to Buy a Home Guy," is a seasoned real estate professional and consumer advocate with two decades of experience helping first-time homebuyers navigate the real estate market. His podcast, "How to Buy a Home," is a trusted resource for anyone looking to buy their first home. It offers expert advice, actionable tips, and inspiring stories from real first-time homebuyers. With a focus on making the home-buying process accessible and understandable, David breaks down complex topics into easy-to-follow steps, covering everything from budgeting and financing to finding the right home and making an offer. Subscribe for regular market updates, and leave a review to help us reach more people. Ready for an honest, informed home-buying experience? Viva la Unicorn Revolution - join us!

CIA contract pilot William "Tosh" Plumlee is back—this time with his eyewitness account from the South Knoll of Dealey Plaza, in Dallas on November 22rd, 1963. Present as part of a Pentagon abort team, Tosh counted five shots, coming from at least two directions, with the fatal headshot coming from the South Knoll parking lot. Tosh drew a map of the events as he saw them, and shared his eyewitness account under sworn testimony to the FBI, the Church Committee, the House Select Committee on Assassinations and others. Over the years, Tosh has received visits from anonymous 'agents' warning him to keep quiet. Now he's telling his story to HBH.Heroes Behind HeadlinesExecutive Producer Ralph PezzulloProduced & Engineered by Mike DawsonMusic provided by ExtremeMusic.com

Re-airing a Season One fan favorite:The most secretive mission of World War II ended in the largest scale shark attack of all time. The U.S.S. Indianapolis' mission was so secret, the entire crew was unaware of their cargo: the components of the atomic bomb ‘Little Boy' which was dropped on Hiroshima. Thus, when the cruiser was sunk by a Japanese torpedo, no one knew, and 900 sailors were left floating in shark-infested waters for four days. HBH is excited to welcome Doug Stanton, author of ‘In Harm's Way: The Sinking of the U.S.S. Indianapolis and the Extraordinary Story of Its Survivors'.On July 30, 1945, after delivering their top secret cargo which would would strike Japan only one week later, the USS Indianapolis was struck by a torpedo from a Japanese submarine. The 610-foot cruiser quickly sank, and the surviving sailors had to battle dehydration and hundreds of hungry sharks for over four days.The crew of the Indianapolis was filled with incredible heroes, not all of whom survived this harrowing ordeal.In addition to 'In Harm's Way', Doug Stanton is the New York Times bestselling author of 'The Odyssey of Echo Company', as well as 'Horse Soldiers', which was the basis for the 2018 movie '12 Strong', starring Chris Hemsworth.

A Fan-Favorite Reprise Episode From Season One:Prior to May 5, 1980, the world was largely unaware that the UK's SAS (Special Air Service), or any elite special operations units,  existed at all. Six days earlier, terrorists had stormed the Iranian Embassy in London and taken 21 hostages. As the situation was being covered on live TV around the world, the SAS attacked the embassy. HBH is honored to be joined by two members of that elite SAS team, Pete Winner and Sekonaia ‘Tak' Takevisi.  The terrorists had not anticipated a violent response to their actions. However, what they received when UK Prime Minister Margaret Thatcher gave ‘Operation Nimrod' the go ahead, was the full force of the most precise military instrument at her disposal: the SAS.   The SAS made an example of the terrorists for all the world to see. As a result, overnight, the SAS, also known as ‘The Regiment', became famous around the world - a world that did not know soldiers of this caliber existed.  We thank Pete and Tak for taking the time to join us and reliving their experience from the day that put special forces on the map, permanently.  Pete Winner is the author of his bestselling memoir ‘SOLDIER, I', which he wrote with Michael Kennedy.

Special Forces legend "Tilt" Meyer is back in a special two-part episode, sharing stories from his new book “On The Ground!”If you joined MACV-SOG–-the Studies and Observations Group—in the 1960s for America's "Secret War" in Laos and Cambodia, the first thing you did was sign an oath to never speak about what happened for 20 years. Now able to speak freely, Tilt shares the sheer adventure and reality of jungle combat. Each SOG team was named after a U.S. state, and they were comprised of both American and local Vietnamese soldiers. HBH is thrilled to have him back to describe the friendships, firefights, and fortitude of this remarkable fighting group. Heroes Behind HeadlinesExecutive Producer Ralph PezzulloProduced & Engineered by Mike DawsonMusic provided by ExtremeMusic.com

An Inspiring Reprise Episode From Season One:Human trafficking is a $150 billion-a-year business that thrives in war zones and is arguably more lucrative than arms sales. Lurata Lyon joins HBH and bravely tells her unimaginable story of survival during the Balkan Wars across Eastern Europe in the 1990s.Lurata was kidnapped into human trafficking as a teenager when the war engulfed her home country of Serbia. She was destined for a life of sex-trafficking and organ-harvesting. Miraculously, she escaped, only to find further horrors waiting for her in the same war zone.Lurata is a profoundly inspirational person. Beyond her heroism to survive, she continues to speak out for those who were not as fortunate.

Did you miss it? One of the most popular episodes we ever released from Season One is back for an encore listen:Russian and Chinese-backed rebels were making deadly headway in Oman during its Civil War of the early 1970s. In support of the Western-allied Sultan, the British Army secretly deployed nine operators from its most elite unit, the SAS. HBH is honored to have our guest, Pete Winner, with a special appearance by Sekonaia ‘Tak' Takevisi, two of the nine SAS heroes who took on over 400 Omani rebels at the Battle of Mirbat.At stake on July 19th 1972 was more than just a single battle for a small town on the Gulf of Oman. Due to Mirbat's geographic significance, had the SAS fallen the communist rebels would have taken hold of the region – and controlled the global shipping routs for Middle Eastern oil. Statues of individual soldiers are rare, but due to his heroism at the Battle of MIrbat, there are not one but two statues of Sergeant Talaiasi Labalaba. One unveiled in 2009 at the SAS headquarters in Herefordshire, and another in 2018 by Harry and Megan, Duke and Duchess of Sussex, in Fiji - which at the time of Labalaba's enlistment was still a British colony.Pete Winner is the author of his bestselling memoir "SOLDIER, I," which he wrote with Michael Kennedy.

This week we're joined by Heartbreak High star, Bryn Chapman Parish, and HBH director, Neil Sharma, and get the lowdown on what it's like at the heart of a TV series that's curently a global sensation. We talk about shaving your eyebrows, getting recognized on the NYC subway, being gifted toast from someone from Spellbinder, what it was like behind-the-scenes of Season 2 vs. Season 1 Plus, we play a round of "pass the pumpkin," explore the intricacies of working on Hollywood sets, catch up on what Bryn's band ‘Mac the Knife” is up to, and unravel what specifically about the creative writing process is just like “beckoning a puppy forth”. Head to our Patreon to watch the video of this pod!Shout outs @bryncp @almostart, and @younghenrys for getting behind the pod!Sign up to our Patreon for a bonus pod each week (that's double the pod!) and other VIP stuff for just $5 a month:https://patreon.com/whatagreatpunkJoin us all in the TNSW Discord community chat:https://tnsw.co/discordWatch our Comedy Central mockumentary series and TNSW Tonight! on YouTube:https://youtube.com/thesenewsouthwhalesTNSW on Spotify:https://open.spotify.com/artist/0srVTNI2U8J7vytCTprEk4?si=e9ibyNpiT2SDegTnJV_6Qg&dl_branch=1TNSW: @thesenewsouthwhalessJamie: @mossylovesyouTodd: @mrtoddandrewshttps://patreon.com/whatagreatpunkhttps://thesenewsouthwhales.comShout-outs to the Honorary Punks of the Pod:Harry WalkomHugh FlassmanZac Arden BrimsClaireJimi KendallEdmund SmithAngus LillieLachy TanScott MontgomerieReverse CowgirlDerrotonin69

On today's show Corey Swartz of HBH nation and Richard Blosser from the grit and bear it podcast join Dan on the show to talk Bears hockey The Hershey Bears came out strong in game one against the rival Lehigh Valley Phantoms, defeating them by a score of 2-1. Despite being outshot 31-28, the Bears were able to capitalize on their opportunities. Rookie Hendrix Lapierre opened the scoring, assisted by Chase Priskie and Ethen Frank. Henrik Rybinski followed up with a second period goal thanks to helpers from Matt Strome and Bogdan Trineyev. Goaltender Hunter Shepard was the hero, making 30 saves and shutting down the Phantoms' attack. Head coach Todd Nelson acknowledged it was a grind, with the Phantoms giving them all they could handle and the game nearly going to overtime. With key contributors like Riley Sutter and Vinnie Iorio out with injuries, the Bears relied on their depth and experience to slam the door. Young guns Lapierre and Connor McMichael provided a boost upon returning from the Capitals' roster. Looking ahead to Game 2, the Bears will need to bring their best to avoid falling into a 1-1 series tie. They'll need to dictate play early, cash in on scoring chances, and get continued brilliant goaltending from Shepard. The Phantoms will be hungry to even the series on home ice, so the Bears must match their desperation from the opening puck drop. If Hershey brings the same work ethic and capitalizes on opportunities, they should be able to head home up 2-0. But they can't let up for a minute against the always dangerous Phantoms.Support Us By Supporting Our Sponsors!Monopoly GO!Get in the game and join your friends. Click HERE to Download MONOPOLY GO! now free on The App Store or Google Pay. The mobile hit twist on classic MONOPOLY.PolicygeniusCheck life insurance off your to do list in no time with Policygenius. Head to policygenius.com/lockedonnhl to get your free life insurance quotes and see how much you could save.eBay MotorsFor parts that fit, head to eBay Motors and look for the green check. Stay in the game with eBay Guaranteed Fit at eBayMotos.com. Let's ride. eBay Guaranteed Fit only available to US customers. Eligible items only. Exclusions apply.IndeedThere is no “I” in “team.” But there is one in “Indeed” and that's the hiring platform you need to build yours. When you're hiring, you need Indeed.Claim your SEVENTY-FIVE DOLLAR CREDIT now at Indeed.com/LOCKEDON. Terms and conditions apply. Need to hire? You need Indeed.GametimeDownload the Gametime app, create an account, and use code LOCKEDONNHL for $20 off your first purchase. Terms apply.FanDuelFanDuel, America's Number One Sportsbook. Right now, NEW customers get ONE HUNDRED AND FIFTY DOLLARS in BONUS BETS with any winning GUARANTEED That's A HUNDRED AND FIFTY BUCKS – with any winning FIVE DOLLAR BET! Visit FanDuel.com/LOCKEDON to get started. FANDUEL DISCLAIMER: 21+ in select states. First online real money wager only. Bonus issued as nonwithdrawable free bets that expires in 14 days. Restrictions apply. See terms at sportsbook.fanduel.com. Gambling Problem? Call 1-800-GAMBLER or visit FanDuel.com/RG (CO, IA, MD, MI, NJ, PA, IL, VA, WV), 1-800-NEXT-STEP or text NEXTSTEP to 53342 (AZ), 1-888-789-7777 or visit ccpg.org/chat (CT), 1-800-9-WITH-IT (IN), 1-800-522-4700 (WY, KS) or visit ksgamblinghelp.com (KS), 1-877-770-STOP (LA), 1-877-8-HOPENY or text HOPENY (467369) (NY), TN REDLINE 1-800-889-9789 (TN)

Henry L. "Dick" Thompson had to swear to stay silent for 20 years when he joined the ultra-secret, badass MACV-SOG. Now uncensored, he speaks about his insane adventures serving in the Vietnamese jungle, and how he applied his skills as a natural-born tracker raised on his grandparent's farm to the job of team leader: "I could actually smell the NVA." Though their mission was intel and recon, this famous SOG group saw frequent combat and worse casualties than any other: A small team (approx. 6-9 men) was routinely air-dropped behind enemy lines and often faced battalion-sized NVA and VC opponents during the U.S. Secret War in Laos and Cambodia. Not allowed to wear his dog tags or anything that would identify him, he chose any his "Dynamite" codename because as a kid, he liked to blow things up.Dick remains good friends with recent HBH guest "Tilt" Meyer, a former MACV-SOG comrade-in-arms. Heroes Behind HeadlinesExecutive Producer Ralph PezzulloProduced & Engineered by Mike DawsonMusic provided by ExtremeMusic.com

Henry L. "Dick" Thompson had to swear to stay silent for 20 years when he joined the ultra-secret, badass MACV-SOG. Now uncensored, he speaks about his insane adventures serving in the Vietnamese jungle, and how he applied his skills as a natural-born tracker raised on his grandparent's farm to the job of team leader: "I could actually smell the NVA." Though their mission was intel and recon, this famous SOG group saw frequent combat and worse casualties than any other: A small team (approx. 6-9 men) was routinely air-dropped behind enemy lines and often faced battalion-sized NVA and VC opponents during the U.S. Secret War in Laos and Cambodia. Not allowed to wear his dog tags or anything that would identify him, he chose any his "Dynamite" codename because as a kid, he liked to blow things up.Dick remains good friends with recent HBH guest "Tilt" Meyer, a former MACV-SOG comrade-in-arms. We're delighted this episode will air for the first time during the 2023 annual gathering of SOG veterans. Heroes Behind HeadlinesExecutive Producer Ralph PezzulloProduced & Engineered by Mike DawsonMusic provided by ExtremeMusic.com

On the newest episode of Comics and Chronic the guys are tackling Teenage Mutant Ninja Turtles: Mutant Mayhem! But first how was Cody's trip to LA? What trip was Anthony on? Is Montreal's Old Town like Sin City's Old Town? What Canadian comic shop did Anthony go to? Is Cody a parasite? What measurement does Cody offer up? Is this movie better than Across the Spider-Verse? What is an HBH? Do we like the animation style? Is this funnier than Marvel movies? In what way is the TMNT lore updated? How was the voice cast? What music was used in the movie? Was Superfly a good villain? How was NY portrayed in the movie? How does Kevin Eastman fall into the 9/11 conspiracy? Is this the best TMNT movie? What does Jake quote from the original TMNT movie? Which turtles are each of us? What should you do if you want us to release the Paddington 2 episode? Are we glad they didn't use Shredder? Is Oppenheimer in hell? What are our favorite movies of the year?  Check out our Patreon: https://www.patreon.com/ComicsandChronic Check out our website: ⁠⁠⁠⁠⁠⁠⁠https://www.comicsandchronic.com/⁠⁠⁠⁠⁠⁠⁠ New episodes every THURSDAY Follow us on social media! Instagram // Twitter // TikTok : @comicsnchronic YouTube: www.youtube.com/channel/UC45vP6pBHZk9rZi_2X3VkzQ E-mail: comicsnchronicpodcast@gmail.com Cody Twitter: @Cody_Cannon Instagram: @walaka_cannon TikTok: @codywalakacannon Jake Instagram: @jakefhaha Anthony Instagram // Twitter // TikTok : @mrtonynacho YouTube: youtube.com/nachocomedy

Carly Findlay is an appearance activist, author, and speaker, and one of the truest examples of someone living boldly and authentically as themselves. She chats to Chloe about dealing with ableism from within the disabled community, how she protects her peace, and the motto that helps her in life. CW: This episode contains discussions of ableism. If this episode raises any issues for you, help is available through Lifeline on 13 11 14 or via their website lifeline.org.au LINKS Follow Carly Findlay on Instagram, Twitter, Facebook, and YouTube. Learn more about Carly on her website https://carlyfindlay.com.au/. Buy Carly's books, Say Hello and Growing Up Disabled in Australia. Follow Chloé on Instagram, TikTok, Twitter, Facebook, and YouTube. Learn more about Chloé on her website https://www.chloehayden.com.au/. Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Chloe HaydenProducer: Amy KimballEditor: Adrian WaltonExecutive Producer: Anna HenvestManaging Producer: Elle Beattie Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Gadigal People of the Eora Nation.See omnystudio.com/listener for privacy information.

This week on virgin travel... A HBH with criminal implications Giorgio is replaced by Ben Henry aka Benry in the Booth and the Barely Touched Him Podcast. The Ashes are retained & Piers Morgan song is released Also much, much more. If you want to be part of the show... kickitforwardmailbag@gmail.com 0426 071 296 - Leave us a fully sick message Follow the Instagram too because we post heaps of cool stuff.

Tieghan from Half Baked Harvest seriously shook up the food space when she started her blog over 10 years ago. Not only is it aesthetically pleasing to watch her create her food, but she makes you seriously want to try every single thing. Melissa and her have such great chemistry together - you're going to love learning about her journey to building HBH into what it is today, along with the process of building her team (many of them being family members). They start with what her life was like growing up in a big family and how this is where her inspiration for diversity in food started. When she talks about her experience starting her blog, she emphasizes the importance of consistency because building something amazing can take time and doesn't happen overnight.They also talk about where she gets inspiration for her recipes, the quality of the ingredients she uses, and views on labels related to food. They get into what having an online business is like by sharing helpful tips for creators. This episode goes in so many different places including competition in the space, how she grounds with her daily rituals, and of course, how this all started when Tieghan found a love for Melissa's “legs up the wall” at night. This one is sure to inspire as you learn about Tieghan's journey turning her passion for cooking into a living, breathing business with cookbooks, a blog and so many more exciting things sure to come! Go to electricpicks.com and use code GOLDEN for 20% off your order. Limited Time Offer: Use code movewithheart when you sign up for a monthly membership to get your first month FREE.Melissa Wood-Tepperberg, founder of MWH and host of the Move With Heart Podcast, is a meditation teacher, certified yoga and pilates instructor, certified health coach, and beloved by the diverse community she's cultivated through her unique approach to fitness and mindfulness over the years. MWH is a health, wellness & lifestyle platform on a mission to create a more mindful way of life, accessible and attainable for all. Melissa and MWH have been featured on LIVE with Kelly and Ryan, GMA, The Today Show, Forbes, Fortune and more. MWH was also the subject of a 2021 Harvard Business School case study. The most important part of this practice is that it's not just about building the body you desire, it's about building a better, stronger relationship with yourself. The foundation of this practice has always been about using what you have available to you, whenever, wherever you are. So, wherever you are on your journey, we have something for everybody. The MWH platform has a growing library of 500+ workouts in a variety of styles (pilates, yoga, meditation, pre & postnatal, and more!). Plus, with unlimited access to recipes & video tutorials, plus coveted lifestyle & nutrition tips, this is the destination to better every single aspect of your life. Hosted on Acast. See acast.com/privacy for more information.

Do you feel like you have lost your balance in life? Is your hormone fluctuation disrupting your overall health and well-being?   This week on The Hormone Prescription Podcast, we are delighted to have Dr. Jay T. Wiles, an international speaker, scientist, clinician, and influencer on the subject of heart rate variability (HRV) biofeedback and how it can help restore balance in your life.   Dr. Wiles will discuss why HRV is so important for midlife women and how it can be used as a powerful tool to create hormonal balance through breath-work exercises and other techniques. He'll also explain the effects of stress hormones on health performance and optimization, providing practical tips on how to manage stress naturally through diet, exercise, lifestyle changes, and more.   In this episode, you'll learn: - What is heart rate variability and why it is important for midlife women - How to measure your HRV and optimize its impact on health performance - Practical tips to manage stress naturally through lifestyle changes, such as diet and exercise - The connection between the human stress response and health performance/optimization   Don't miss this opportunity to join Dr. Jay T. Wiles in unlocking the essential hormone-balancing tool that almost everybody's missing! Tune in now for an insightful conversation about HRV biofeedback on The Hormone Prescription Podcast.   (00:00): "We suffer more often in imagination than in reality." - Epitectus And this affects your health and your hormones. Stay tuned to find out how.   (00:11): So the big question is, how do women over 40 like us keep weight off, have great energy, balance our hormones and our moods, feel sexy and confident, and master midlife? If you're like most of us, you are not getting the answers you need and remain confused and pretty hopeless to ever feel like yourself Again. As an ob gyn, I had to discover for myself the truth about what creates a rock solid metabolism, lasting weight loss, and supercharged energy after 40, in order to lose a hundred pounds and fix my fatigue, now I'm on a mission. This podcast is designed to share the natural tools you need for impactful results and to give you clarity on the answers to your midlife metabolism challenges. Join me for tangible, natural strategies to crush the hormone imbalances you are facing and help you get unstuck from the sidelines of life. My name is Dr. Kyrin Dunston. Welcome to the Hormone Prescription Podcast.   (01:05): Hi everybody. Thanks so much for joining me for another episode of the Hormone Prescription Podcast with Dr. Kyrin. Today my guest is gonna help you get a concrete idea about what stress is doing to your body and how to know exactly what it's doing in an objective and quantified manner. He uses one of my favorite tools. Maybe you've heard me talk about H R V heart rate variability in a very unique way. So you're gonna wanna stay tuned and listen up. He really is a proponent of health and helping people optimize their health and has created some great tools that you can use. So I'll tell you a little bit about Dr. Jay Wiles and then we'll get started. He's an international speaker scientist, clinician, influencers, subject matter expert and authority on the interconnection between the human stress response and health performance optimization. Dr. Wiles is a clinical health and performance psychologist with board certification and heart rate variability biofeedback and peripheral biofeedback, and works as a leading consultant in psychophysiology to health influencers, professional athletes and teams, executives and high performers.   (02:20): He is the co-founder and chief scientific officer of Hanu Health and stay tuned to find out what HANU means. He has pioneered new and innovative means of using heart rate variability, H R V and respiratory training as both diagnostic indicators of the dynamic nature of the human stress response alongside therapeutic tools for regulating and conditioning this response for PCU performance. Dr. Wiles has an extensive history of working with top performing athletes in the PGA L P G A M mls, MLB, A T P and W T A. That's a lot. His consulting firm, thrive Wellness and Performance, has held contracts with leading biotechnology and health technology organizations where he has engaged in research development of therapeutics and development of behavioral retention programs. Dr. Wiles has operated as the co-host of the Ben Greenfield podcast since 2019 and host the Hanu Health Podcast. Welcome, Dr. Jay Wiles.   (03:22): Hey, thanks for having me. Glad to be here.   (03:24): So I'm really excited to talk about this topic in the unique way that really you pose it because I think heart rate variability is very complex and people's eyes glaze over the minute you start trying to explain it, but really you come up from it from the perspective of stress resiliency, which everybody's interested in. So let's start out by talking about stress and you know, what it is in a, from a more scientific biologic perspective and why people should be important about its effects on their body. And then we can get into this unique way that you have for people to really monitor their stress so they can manage it better. (04:11): Yeah I think first and foremost, I always like to dispel the myth that stress is the bad guy. I think so often we, you know, read in the tabloids or we hear on the news or we listen to podcasts that stress is bad. Like it, it's just inherently this bad thing. And I would actually argue the exact opposite. I would argue that stress is inherently good. Now it's the compounding nature of stress that can be problematic to people's overall health and their wellbeing. But stress in and of itself is simply a warning sign. What stress is is a mechanism of taxation. It is just saying that your resources are being taxed. That can be physiological resources, that can be psychological resources. It's re experiencing some level of taxation and there are warning signs that we receive from that taxation that hopefully should signify and kind of ho help us to hone in that we need to either do something effectively to help ourselves out of this situation or maybe just acknowledge that what's going on isn't going to inherently harm us and therefore be okay with it.   (05:17): So more of like a mindful approach to stress, but kind of from the get-go. Stress in and of itself is not bad. It is inherently good. So we should always come in with the mindset that it is not this kind of, you know, nefarious thing around the corner. So when we think about how stress affects us from different perspectives, it affects us physiologically, it affects us psychologically. If it ever affects us psychologically, it always affects us physiologically. And then vice versa as well. It's a bidirectional two-way street. They're very much interconnected. And again, what I always come down to is that it is not just the singular experience of stress, but it's the compounding of stress experience that is the thing that can be problematic for people. Has it stacks up without dealing with it or acknowledging it or learning how to regulate it. That's where we find more problems.   (06:08): Yeah, we need stress to live actually , right? Yep. We need the stress of gravity on our bodies to make our bones strong. We need a certain degree of stress. They call it eres, right? You have a very unique perspective. I think a lot of people think about stress and they don't. It's just this nebulous concept, oh, stress, I'm stressed, I have too much stress, I need to de-stress. And you know, people tell them to meditate and there's really not a lot of objective data on am I meditating properly? So then people don't do it because they don't get immediate feedback. And you really kind of took a tool that is near and dear to my heart and positioned it in a way and educate people in a way that helps them monitor their stress. So talk about the technology that you use and how it can help people quantify and monitor and manage their stress better.   (07:06): So you're right in the fact that a lot of people are able to tap in to understanding their stress subjectively if they actually take the time to check in subjectively. But unfortunately, not a lot of people do that. And so what we see in the psychological literature is that a lot of people just simply kind of move along throughout their day, kind of compressing and compartmentalizing stress until finally they either do one of two things, they explode or externalize or they implode and internalize. And this happens to just about everybody. So one of the things that we are trying to do that has been kind of in the works for many, many decades now, is how can we help people to increase their awareness to the effects of stress and also those things that are triggering stress objectively? Well, there are are invasive ways of doing it, right?   (07:55): We can look at cortisol, we can look at neurotransmitter production, we can do those things, but it's debatable on number one, like can we give an accurate interpretation of that data for stress in terms of psychological stress? We can in some sense, but in other sense it's a little bit difficult to determine what came first, the chicken or the egg. But also too there are non-invasive ways of doing it. And the single greatest way of doing that, single greatest non-invasive way of tracking changes that are occurring in the human stress response or changes in the nervous system would be looking at something called heart rate variability. So heart rate variability isn't a new biometric, it's one that's been around for quite some time. But what we're learning is more and more how to not just use it as a mechanism for measurement, but also how do we use it to improve outcomes both acutely and then in the long run.   (08:47): So heart rate variability kind of at its most simple form is looking at what are the dynamic changes that are occurring in the nervous system at any given moment. In other words, it is a metric that we can use to determine changes in people's stress response as people experience stress, we see changes in in heart rate variability as people experience relaxation. We see people's changes in heart rate variability. When I explain heart rate variability, it's kind of like you mentioned earlier, it is something that sometimes people, it will just kind of, people will gloss over, like it kind of goes over their head. Like it's, it's a very in-depth type of metric, right? So I like to break it down in its most simple kind of form. A lot of people intuitively understand heart rate, right? So if you, like almost every watch now where people are just used to heart rate monitoring, if you see that my heart rate was beating at a rate of 60 beats per minute, well that means that in a span of 67 seconds, on average, it was beating every single second.   (09:47): So there was one min, one second in between every successive heartbeat. Well, for heart rate, that would be true. That would be an average of one second in between heartbeats, which would make 60 beats per minute. Now is that what's actually occurring? And the answer is no. That would not be what is actually occurring. The heart is pacing itself every single one Second, if it were, then if we go back to this metric that is heart rate variability, that person would have zero variants. So zero variability between the difference in time between successive heartbeats. That means that the heart is pacing itself like a metronome, which is not a good thing. It's actually what we see happen actually prior and during when people are having heart attacks is their heart rate variability reduces to basically zero because the heart is pacing itself. That's a sign of a lack of adaptability.   (10:38): The nervous system is, is unable to adapt. But what heart rate variability is, is it's looking at the changes in time that are occurring between your heartbeats, between the space of tumble. We call time in between heartbeats. One of the best ways to explain this is that a healthy nervous system, one that is able to adapt to stress is one that is going to be highly variable. And that may sound weird because a lot of people may think, shouldn't my heart be stable? Well, heart rate stability is very different than heart rate variability stability, which is a bit of a mouthful, but let me explain. When a natural healthy individual who is, who is, let's say more or less free of stress or quite relaxed, we see this natural event occurring in their breathing patterns and how it relates to heart rate. So we know that there's a natural phenomenon, a, an arrhythmia that occurs when people are breathing as they inhale, heart rate speeds up and as they exhale heart rate significantly slows down.   (11:38): We call that respiratory sinus arrhythmia or rsa. And what we know is that when someone has a huge increase in heart rate when they inhale and a huge decrease in heart rate as they exhale, that increases heart rate variability and creates more of what we call a resonance within the cardiovascular system. A process of what we call increasing the sensitivity of something called the barrow reflex mechanism, which is our body's maintenance of a blood pressure. It's a system when those two are acting in resonance with one another or in accordance with one another, the person that's going to feel that sense of relief, that sense of relaxation. But as someone experiences more stress, we see those two things go out of phase with one another. The blood pressure regulating mechanism in somebody's breathing rate and the way that they're breathing as well, which can cause heart rate to go up and heart cause heart rate variability to go down.   (12:32): So heart rate variability again is something that we can look at as a number and help us to determine like what is going on within the state of that person's nervous system. Because as that number goes up, we know that their parasympathetic or relaxation break is engaging. And as that number goes down, we know that something is causing a withdrawal within the nervous system and there's natural occurrences, the up and down that happen throughout the day. And then there are things that can trigger it and can cause more of a significant result in our decrease in heart rate variability indicating that someone is experiencing stress. So that's a long-winded way of kind of explaining what heart rate variability is, but that's the primary metric we're using in the technology that my company hanu, H A N U, what we created, which is a way to measure that at all times, which is very different than what most wearables are doing now, which are really just kind of looking at it either overnight or it's a spot check like let's say in the morning or some other time during the day. We're looking at what are those subtle changes in heart rate variability throughout the day that would indicate that person may be experiencing something that is triggering a stress response and their nervous system is having to kick in the high gear to respond. And the whole goal is to be able to catch it early so that we can intervene with different types of therapeutics to teach people how to better self-regulate that response.   (13:49): Yeah, I think H R V is such tremendous technology. I know that they've done some studies on covid infection looking at the H R V or heart rate variability profiles of those people who have a higher fatality rate, more severe disease compared to those who don't. And it's, it's really striking. So I love H R V not only for looking at stress resiliency, but looking at overall state of health. I used to have this rather expensive machine in when I had a brick and mortar office where we would get H R V profile every which way but loose That would really give us data on the overall health of a human. So I, I think it's valuable. So if, if people listening, you're concerned about covid or getting any type of illness and you really wanna know how fit is my system to handle it, H R V is is also useful for that. And the better your H R V V, the better you're fair if you do get a viral infection or any other illness. So I think it's super important. How do you counsel people that they can use H R V for more than just checking their stress resiliency   (15:03): Mm-Hmm. ? Yeah, so the one big one would be with athletes who are looking to increase performance in recovery. So what we know, again, if we're looking at heart rate variability, it's a proxy for changes that are occurring in the nervous system. And so one thing that we know is that if someone is either overreaching or over-training as an athlete or if someone within the performance space we know that we can actually use it as a mechanism to determine how well are they recovering? Is their nervous system adapting to their training or are they overdoing it? There's too much taxation on the nervous system and therefore that's represented in a decrease in heart rate variability. And when we see that, especially when we see a trend of a downward or of downward heart rate variability, we can then intervene and say, okay, we need to either kind of pump the brakes here.   (15:48): We need to pull back maybe today's a little bit of a lighter day or maybe we should kind of recenter or refocus your training because you're overtaxing the nervous system. And for an athlete that can obviously lead to things like injury, it's gonna decrease overall performance because these individuals are gonna be kind of operating on a kind of a lower playing field if you will, because their nervous system isn't able to handle the amount of load. And so that's one way that we use it a fair amount is kind of looking at recovery for athletes. The other thing is just really kind of understanding what are those internal or external things that are causing changes in the nervous system overall. These can be things like looking at like what are the effects of eating and nutrition and what you're putting in your body and how does that impact the nervous system?   (16:35): We've seen really interesting manifestations within the context of those we worked with at Hanu when people were eating highly o like overly processed highly sugar-laden foods or they're eating highly inflammatory oils, fried foods and the effects of that has on the nervous system. So we can see kind of after they eat these foods, how long do we see a suppression and heart rate variability that is indicative of somebody who has basically inflamed themselves with the type of food that they're eating. So we've actually worked in conjunction with many functional medicine practitioners who are kind of utilizing more or less like a elimination diet and reintegration mm-hmm diet and kind of determining kind of the effects of certain foods even on these individuals nervous systems. So it can be a really great proxy. And then we also use it too to determine the effects of other things that people may be integrating into their health and wellness routine.   (17:26): So one big one right now is sauna use and there are some individuals who will respond really well from a nervous system recovery perspective to sauna. And there are some people who quite frankly are just overdoing it. And we'll see a kind of just this really tax nervous system that is elongated because they're either spending way too much time in the sauna, they're doing it too frequently. And the same thing with like cold plunging. So you can really use it to kind of test the efficacy of different things, but also look to see how much of an impact is that having on your nervous system. We've done it with supplementation, we've done it with a lot of other things and especially in conjunction with other biometrics, other blood work biometrics. This is one that's readily available to a lot of people and is non-invasive, especially when we think about not having to do blood work.   (18:13): And just kind of looking at kind of these things in conjunction. One more that we we've done, which is really interesting and we're looking at publishing studies in this domain is looking at the fluctuation of blood glucose and how that affects heart rate variability and nervous system taxation. And as you might expect though, there's not a lot of published literature. There is some but not a lot. As people have more glycemic variability, they have more suppression of autonomic nervous system functioning or a heightened stress response. So the glycemic rollercoaster leads to suppressed H R V and increases someone's stress, experience and stress in and of itself can cause the glycemic variability rollercoaster. And then in is manifested in a reduction in heart rate variability,   (18:54): Right? So translation, everybody glycemic just means your blood sugar. So he's just talking about the blood sugar rollercoaster that I always talk about that you're on when you're eating the SAD diet, the standard American diet with you know, bread, pasta, rice, potatoes, soda, all those things, your blood sugar's going up and down. And I'd love to tell people, everybody thinks when you first tell 'em about heart rate variability, that it's a measure of your heart function. And what I tell them is no, it's measuring your nervous system function. Mm-Hmm . So that's how you have to think about it. So what does stress effect your nervous system? It's me. H R V measures your nervous system function. And so it's really, I love it cuz it's a way to get at the really core part of what determines your overall health, your sympathetic nervous system, parasympathetic.   (19:46): I think it's so important. I wanna just offer this quote that you shared with me before we started because I think it really gets to something that we're talking about related to stress. We suffer more in imagination than in reality. It's so true. Right? Right. Now how many people, you know, everybody listening, what are you worrying about right now? What's preoccupying your mind that you're obsessing about rolling over in your head 10 different ways, 10 different times? And how many of the things you've ever worried about like that have ever happened, right? Most of them don't ever happen. But what you don't realize is that what you're worrying about and suffering about in your imagination is affecting your health. So Dr. Jay, can you talk a little bit about that? Cuz I know there's somebody listening right now who's worrying and imagining negative outcomes. What is she doing to her heart rate variability and her overall health? That   (20:44): Quote is a great quote that comes from one of the stoic philosophers, Epictetus. And it's resonated because it's actually kind of one of the core foundational statements of C B T or cognitive behavioral therapy, which is a predominant therapy or psychotherapy modality. And one that I was heavily trained in kind of back in my my student days and and utilized quite frequently. And we build a lot, we're building a lot of the things into the application or platform that I teach or or am making. One of the things that I always come back to here is that we are really good about not being present. We're really good about focusing on those things that occurred to us in the past or trying to predict or forecast the things that are going to occur in the future. And what we know from hardcore research is that our predictive ability of what's gonna happen in the future is very, very poor.   (21:39): We're not very good at it. Well why is that? Well, we catastrophize, we concoct worse case scenarios. We generalize, we see things in black and white. A lot of those are the cognitive distortions that we can have in our head that cause us to have this narrative, this high level storytelling of what we believe what could happen. But it never comes to fruition or barely does. Or if the thing that we are predicting happens does happen, it's almost never as severe as what we anticipated. So in other words, we elongated our suffering. So even if we do suffer, we elongated it by worrying and causing all this immense amount of stress to build up. What does that do to the mind and body? Well it has extremely negative effects. First and foremost, we see that it causes significant disruption in hormonal functioning. I know that's a huge component obviously of this podcast, but we see huge dysregulation of what's called the H P A axis, the hypothalamic pituitary adrenal axis.   (22:41): So huge dysregulation in our secretion of cortisol, huge secretion of adrenaline and neuro adrenaline or epinephrine and nor epinephrine. And when these things happen acutely or kind of just in real time, short term, they can be quite effective. They will save your life. But when they happen over and over and over again, or it's this constant kind of low state of stress or medium state of stress, not like the real height one that can be, or I should say is worse than kind of these just kind of acute stresses where we dump cortisol, we dump adrenaline, and then all of a sudden we clear it. The problem here is that more and more this happens, the more and more we see increased heart rate in which we know is really bad for our overall cardiovascular health. The high resting heart rate due to stress and the secretion of these hormones and neurotransmitters is not great on the body.   (23:30): Our heart only has a finite amount of times that it's gonna tick and we don't know how long that's gonna be. So any way that we can preserve those ticks of the heart the better. The other thing too is kind of the immense amount of dysregulation that can happen with things like blood pressure. We do know in fact that these things can significantly impact people who have hypertension or lead to hypertension certainly will exacerbate people who have, again, high blood pressure or hypertension. And we see this also too in just dysregulation of the autonomic nervous system. And this will manifest by dysregulation and heart rate variability. So low heart rate variability because someone is stuck in their head and level of thinking. And what I always say is this is outside of anything that you're putting into your body. So outside of, you know, any caloric intake or exercise or these other things that we know are going to influence the autonomic nervous system, this is simply just the brain just being stuck in our own thoughts and catastrophizing and concocting worst case scenarios.   (24:31): So we know that our imagination can be quite helpful, but it also can be to our detriment and can lead us down a very destructive path. Which is why I say like there's so many tools and techniques and great therapies that I recommend that kind of utilize this objective data and really is more about kind of turning in and changing your physiology. But another way of changing our physiology is changing our pattern of thinking. It's identifying what are kind of those distorted ways of thinking that really lead us down and spiral down into a really bad path. And how do we kind of modify those and work through those because we know that those can spiral down into anxiety, depression, other mental health related concerns, but can actually be caught early through things like monitoring, self-monitoring. So kind of monitoring thoughts and being aware of them, but also objective monitoring and looking at kind of the impact on the nervous system by looking at data. That was probably more of a long-winded way of answering that question, but, but thoughts matter. Inherently they matter.   (25:36): They do, they're so important. You know, what you think is affecting your health. I talk about that a lot. I know some people are probably wondering right now. Okay, we know Dr. Jay, you've got a company, we're certainly gonna talk about that. But what are all the different ways, we touched on it earlier of measuring H R V cuz some people listening probably are thinking, oh, I wanna do that. I hear how valuable it is. What are the different methods that we can use and how might somebody start to integrate this into their life?   (26:08): It's a a great question. You know what I, the wearable space or wearables have become ubiquitous. So I mean you can look on me right now. I have a Garmin, I have an Aura, I have a whoop and then my hanu is is on right now . So I have so many like different types of wearables and you know, one of it is because I'm just very interested in data and I don't expect people to be nearly as interested in data as I am. But I also use them and monitor them for, for different reasons depending on kind of like my goals and what I want to get out of them. The great thing about wearables being ubiquitous is that also heart rate variability being a metric that they collect that is also readily available in a lot of these different wearables. So, so all of these Garmin, you know, got or I got whoop and then obviously hannu, they all track heart rate variability.   (26:52): They do it very differently both in how they're measuring but also when they're measuring, which is really important And there's plenty of really amazing apps out there, you know, even outside of Annu as a platform, like we're a mental health platform. But you can also look at, you know, companies like Elite HR V and H R V for training which do H R V monitoring a little bit differently, but again, readily available and accessible to a bulk majority of people. So I always tell people know kind of why you're measuring and know what you're measuring. So the why can be a, a wider array of things that we just mentioned. Nervous system recovery for athletics and and performance. It can be for stress monitoring. So just kind of know your why and there's different platforms for kind of different reasons. And then also know kind of how it's measuring and what it's measuring.   (27:37): So for instance, at Hanu we use a continuous wearable E C G that's gonna give us high quality, accurate data under just about every single condition. And that is actually looking at the electrical output of the heart. So it's looking at the direct signal of the heart as opposed to some of the other wearables are using light sensing based technology, which is an indirect way of looking at the heart. So it's not picking up the electrical pulse, it's looking at a waveform that is basically a light that's shining through the skin, picking up, kind of changes in in blood flow kind of with within the capillaries. And then it's saying that must be a pulse so therefore there's a heartbeat. What makes that really great is that it's non-invasive and it's kind of just readily like you're able to put it on and go.   (28:22): Ours you're able to put it on and go as well, but you know, it's around kind of the, the, the chest or the sternum. So therefore it's a little bit more invasive than, you know, getting it on the wrist or the finger. The reason though that the wrist and the finger can be problematic is that when you're moving that provides a lot of what we call artifacts. So a lot of noise and it's hard sometimes to pull the signal. We can approximate heart rate pretty well, but heart rate variability can be very difficult. That's why most of these devices require you to be a very still when you're taking heart rate variability or it takes your heart rate variability when you are asleep, which is something like Aura does or a whoop does. They're looking at HR V when you're asleep, not when you're awake because when you're moving it's very hard to get that signal.   (29:02): Whereas with an EC G you can get that all the time. So these platforms are great because you know, you can look at recovery of the nervous system. You can look at kind of you know, is there kind of a downward trend of heart rate variability and that's kinda the information that you're gonna get. But if you're looking at kind of a mental health perspective throughout the day, then it might be great for you to have something that is continuously looking at changes in heart rate variability so that it can tell you kind of in the moment to provide that kind of trigger to you and say I see something kind of going on right now. It might be time for you to either take a break and we can either do some meditation, some biofeedback, some breath work, you know, whatever it may be. Like that's kind of more the intention of wearing something that is continuously monitoring those metrics. So it really just kind of depends on, you know, your goal. Like are you looking more just to kind of spot check for recovery, kind of check in with the nervous system or do you want to have something that's monitoring continuously so that you can adapt and make changes throughout the day or kinda learn to become more self-aware and learn how to better self-regulate.   (30:07): So as you're talking, I'm kind of getting that because I'm familiar with all these other devices. I haven't been thrilled with the utility, clinical utility for people of certain wearables. Like the Ring, I basically have people use something that they do an intensive evaluation, you know, periodically throughout the day in the morning and evening. But you know, as you're talking it's, it's sounding kind of like continuous glucose monitoring, which when I first heard about it I said, well that's great for diabetics. But then some of my colleagues started using it for their coaching clients who are more in the wellness space. And I thought wow that's, and this is kind of my reaction to a lot of the things that I've learned over my past 12 years into becoming fellowship trained in functional medicine. At first, like when I heard about IV therapy I s VI micronutrient therapy, I said, that's so extreme and so unnecessary.   (31:00): And then when I learned about it I was like, that is so necessary and so valuable. And I find that this is the journey that a lot of lay people have to go through as well. When they first hear about these things, they first hear about all the types of testing and evaluation and treatment that I use, their first thought is, that's so radical. I don't need that. You know, it's not offered at my H M O doctor's office. I don't need to pay for that. And then when they learn more, they listen to the podcast, they learn more, they say, oh my gosh, I have to have that. So as you're talking, cuz I know when I first heard about what your company offered, I thought I don't need to know that much about my H R V, but as you're talking I'm thinking it's just like continuous glucose monitoring.   (31:45): Yeah, it's continuous H R V monitoring and how valuable that could be. Like if I'm sitting here doing work like I've been doing for a few hours, I might not cognitively or consciously realize that my body might be going distress mode. It might take me much longer and it usually does cuz I'll work like crazy and then hours later I'll go like, oh my gosh, I'm so exhausted. Mm-Hmm . So anyway, I know I'm kind of on a monologue, but I love for my audience to really be taken through my thought process journey cuz I think it helps them become more educated about how to think about their own health. Right. So what are your thoughts?   (32:24): We make the comparison to continuous glucose monitoring all the time. What we know is that the rollercoaster that people can experience in terms of blood sugar fluctuation can cause a lot of deleterious effects. So the idea would be is to instill as much stability as possible without, you know, with the knowledge that like when you eat certain foods, like you're gonna have an increase in blood glucose, but it's the ups and downs and ups and downs and ups and downs and ups and downs all day long that happen. You know, the first thing you wake up and you eat that sugary pastry or donut that kind of kicks start the day that can cause those problems. Heart rate variability is very similar. So like within our application what we do is that when you first put it on, we're monitoring to figure out what is this person's baseline range, which in Layman's peak is kind of like what's their high average, what's their low average and then what's kind of right in the middle?   (33:17): Like where do they normally hang out in terms of their heart rate variability? And over time we're able to kind of refine that window, you know, based on context, situation, a lot of other things. And what we're really looking to do is say, okay, how often is their heart rate variability significantly changing and one way or another how much are were they dropping outside of their baseline range? Which is significant, which means that their nervous system is experiencing enough taxation for us to be alerted to it. Okay, interesting. What's going on here? And then also in the other direction, when are things kind of going up above their baseline, which may mean that they're really primed, they're in a very relaxed state, maybe they're meditating, maybe they're doing biofeedback. So we're able to kind of look at that throughout the day. So for our goal, just like what you mentioned earlier, is to be able to provide a signal, a level of awareness to people when it makes sense for us to provide that and say we see something going on right now and maybe you're writing those emails or whatever it may be.   (34:16): This is a huge one for me. I always like to tell this story. And a lot of people don't realize they're doing this until they realize they're, they're doing this mm-hmm. , which is something called email apnea. It's the holding of your breath when you're typing in email. And a lot of people do it and especially if you're writing a lot of emails, like you'll see your nervous system like it really taxed like your hurry very belly will drop because I mean, it's a stress response. You're holding your breath without being consciously aware of what's going on. And so a lot of people are like, oh my goodness, I didn't realize I was doing that until I started seeing, yeah, my heart rate variability was dropping. And then now that I'm kind of pacing my breathing and getting back into more of this relaxed parasympathetic state, like now I'm regulating myself better and I'm not seeing kind of these huge drops that we know that more and more that we have of them and the more and more severe they become, the worse it is for our overall psychological and physiological health.   (35:10): So our intention is to work very similar to a blood glucose monitor continuously saying I am monitoring kind of with my, you know, microscope what's going on within your nervous system. And when we see a significant event in your nervous system occur that we feel like, yep, that's enough to alert them, the user will get an alert and they will and will say, okay, it's time to check in. Number one, we want you to say what's going on here and is it affecting you subjectively mm-hmm . Because when you look back in retrospect, we want to be able to say, oh yeah, over the last week or last month, you know, the thing that was really getting me was my commute. Like I was out riding, you know, in the middle of New York City. I have to commute in the middle of that for an hour and my nervous system was wrecked for that entire hour every single day.   (35:54): Now there's the opportunity to do something about it, you're aware of it. Now let's learn how to self-regulate within that in that moment. Identifying the triggers is always important because it leads to us becoming more self-aware. But the kicker is learning how to regulate yourself in that moment and in time because we can have all this great data and information and, and it's most basic form. It's just data, it's just information. It's what about the step that comes after it? How are we gonna condition a new behavior that's different than what you might normally do because maybe your normal commute behavior is, you know, spurting out curse words, shooting the bird, like, you know, being aggressive. Don't do that. Yeah, don't do that. Maybe the new behavior is learning how to self-regulate in the moment so that you aren't feeling all that tension, all that emotional dysregulation that may manifest itself in you yelling at your family when you get home after your commute. Or you know, writing a nasty email when you get home because you're already pint up and frustrated and you're like, now time to release the anger. All of these things are connected to one another. And while we talk a lot about the data and the science, it all comes down to learning how to better regulate yourself. Learning how to better emotionally regulate yourself mm-hmm. so that it doesn't negatively impact all of these areas of life that maybe it is impacting now.   (37:06): Right. That's a great thing. Topic to touch on before we wrap up is what are some things that people can start to do just even today if they notice that they're in the stress state, where they certainly, if you're listening, you need to start checking your H R V for sure. But what are some things that people can do?   (37:26): Yeah, the great thing about this is that the most, the most efficacious or effective tools that we have that we've seen in the literature and the research literature are ones that are readily available and easily accessible to everybody at any given time. Regardless of whether or not you have a monitor or any ti or you're, you're looking at any different biometrics, which is a phenomenal thing that we have been built and designed to be able to regulate utilizing what's readily available. So I know that sounds cryptic, so let me just explain what I mean. , what I mean is, is in   (38:01): English, in   (38:02): English, right, in English breathing, breathing is the single greatest way to send a different signal to the nervous system. If you want to relax in the moment and train your nervous system to relax in the moment, learning how to change the mechanics of your breathing change and then changing the cadence or the speed of breathing are the two greatest things that you can do. A lot of times when people are stressed, we breathe what's called thoracically or in other words from the chest. It's a shallow, inefficient way of breathing, but we do so. And if we do it fast enough, we call that hyperventilation, which happens if somebody's having a panic attack. And what we see is people who have a panic attack, heart rate flies up the roof, the heart rate variability sinks like a rock. So what we can do in the moment though, is just simply change two things.   (38:52): One is the mechanics, moving it from the chest down to the belly, engaging what's called your diaphragm, which means pushing the diaphragm towards the pelvic floor, allowing the stomach almost to balloon of the lungs to expand breathing what we call low, slow and deep, not taking in as much air as you can that can be problematic, but breathing low, slow and then deep into the lungs. That can excite our vagus nerve increase what I'd mentioned earlier, what was called respiratory sinus arrhythmia, which is the speeding and the slowing of the heart and then work on exhaling slowly and then also doing it nasally from the nose. A lot of people when they get stressed, they breathe from their mouth. So breathing from the nose and changing the mechanics. And then the second component, what I mentioned was cadence. The simple way to do this is just inhale to account of four and exhale to count of six.   (39:43): If you do that, that will put you at a pace of six breaths per minute, which we know is a pretty good sweet spot for a lot of people. And you can make it also too, just an even breath, five seconds in, five seconds out. But breathing is single-handedly the best way of doing this. And again, readily available to you at any given moment in time. No one has to know you're doing it, which is the beauty of it. , you know, we just add the data component in terms of are are my company hanu? Because it helps to condition the behavior. When you can see your nervous system making significant change, you want to come back to it cuz you're like, oh, it's not just subjectively I feel better, which is good. That's the key. We want you to feel better like that is number one.   (40:21): But if you want to condition a behavior, seeing those data change, well that just reinforces that this right here is working. Like I see change in my nervous system, it's responding, it's adapting as we think it should. So breathing as key point number one. Number two thing that I, that I recommend, which is also readily available to us, would be kind of the mental battle aspect. And the biggest tool that I use is a tool in C B T called cognitive distancing. A lot of times when we're in the moment and we're feeling stressed, it is very easy to get wrapped up into the mind. I think that the first thing you should do is try to send a different signal physiologically. But the next thing is also to take a different approach psychologically or what we call cognitively. The one thing that we can so easily do is get wrapped up in that cognitive spiral that we were talking about earlier.   (41:13): However, a great tool that a lot of people have been have found to be effective is to remove yourself from your cognition with something called cognitive distancing. And what this strategy looks like is basically taking like an outsider view of what is going on that is purely objective, viewing things as neither good nor bad, almost just like you're a scientist and analyzing things just as what they are. So it's taking yourself away from kind of all of the impact and emotional thinking that happens and saying, I'm just gonna take an outside's view at what I'm thinking and just kind of look at it, be mindful of it. What that distancing does is it beautifully allows us to not be so wrapped up in all of the emotional characteristics that are involved and simply just see it for what it is. And so many people say that when they impact their physiology and when when they engage in this cognitive distancing strategy, people just feel more relaxed because they feel more in control.   (42:14): The thing that can so dysregulate people is when they feel like they are out of control or they have no impact on their emotional regulation or experience and when that occurs then we see the emotions start to ramp up and they lead to more negative behaviors. But if we can change the physiology with the body, so change the body with the body and then move to cha helping to rework our thinking, those two combinations of therapeutics have just been identified to be extremely effective in helping people to just calm down in the moment which is needed for everybody. Yes.   (42:50): Okay, great. Those are some great tips. I love breath work, talk about it all the time. And also changing your thoughts cuz that really does program your body's health. And if you haven't heard me talk about that, you need to listen to more of my podcasts cuz I talk about it all the time. Dr. Jay, this has been some great information. I love the conversation about one of my favorite tools, heart rate variability, where can people find out more about you? And I know that you have a special offer if they do wanna check out Hanu for them. So tell them about that and we'll have the information in the show note.   (43:26): Yeah, thanks for allowing me to do that. So if you just go head on over to hanu Health, h A N U and Hawaiian Hanu is Hawaiian for breath, which is our main strategy that we use for self-regulation. So hanu health.com if you use the code hbh 20, that's Hbh 20, that'll get you 20% off the platform. You know, feel free to kind of look at over, we have a lot of education and articles and videos and our own podcasts, the H new Health podcast. So we try to provide as much information out there as we can. Like, you know, the one thing that we realize is that it's dense, like heart rate variability, you know, psychophysiology, it's dense and people already probably listen to this podcast and they're like, yeah, that, that sounds like it's a in-depth thing. The great thing though is that it's utility. Once you kind of understand just the basic platform, it's utility is just so incredibly vast and wide and something that again, I mean I might sound like the fox guarding the hidden house, but something that everybody should be checking. And they will find such improvements in overall health outcomes if they understand what they're looking at and then understand kind of how to utilize that metric in these, in these training therapeutics.   (44:33): Mm-Hmm. . Yeah, and I just want everyone to know, I always try and tie things back to hormones cuz it is the Hormone Prescription podcast that improving your H R V will improve your hormone profile. Mm-Hmm. . So they are intimately an intricately related and you improve one, you improve the other vice versa. So I wanna leave you guys with another quote that Dr. Jay shared with me before we started because I think it's really sobering and hopefully will help you focus your mind for the rest of the day and get out away from all that extraneous stuff, the things you're imagining in the future that could be negative, that could impact you negatively and the things you're ruminating on from the past that you have no power over. And here's his quote, you could leave life right now. Let that determine what you do, what you say, and what you think. Dr. Jay, anything you'd like to share about that?   (45:31): Yeah, if anybody has heard the, the two quotes that I mentioned there, they'll know that these are both stoic quotes. Epictetus first and that was Marcus Aurelius. And I love that one because it hones in on the shortness of life. Not something that we should fear death, but something that we should use as a motivator is that the time here is very short. And so if we are going to spend so much of that time allowing anxiety to rule us, allowing it to kind of dictate the things that we do in life, how we act, who we associate with, then we're gonna leave life unfortunately with some regrets and nobody wants that. And so knowing that life is short, we should actually use that as a motivation to go out there and just live life and enjoy it and be happy and be healthy and just follow that path. And I think it's really great wisdom.   (46:20): Yes, go live your life, be happy, joyous free. Thanks so much for joining me for another episode of the Hormone Prescription Podcast. Thank you Dr. Jay for joining us. Hopefully you've learned something today that you can put into practice. Don't just be entertained and educated, but take action. Maybe just do some deep different breathing like Dr. Jay talked about. That's something simple that you can do right now. Thanks so much for joining me and I'll see you next week on another episode of The Hormone Prescription with Dr. Kirin. Until then, peace, love, and hormones y'all.   (46:57): Thank you so much for listening. I know that incredible vitality occurs for women over 40 when we learn to speak hormone and balance these vital regulators to create the health and the life that we deserve. If you're enjoying this podcast, I'd love it if you give me a review and subscribe. It really does help this podcast out so much. You can visit the hormone prescription.com where we have some free gifts for you, and you can sign up to have a hormone evaluation with me on the podcast to gain clarity into your personal situation. Until next time, remember, take small steps each day to balance your hormones and watch the wonderful changes in your health that begin to unfold for you. Talk to you soon.   ► Get a 20% discount to HANU Health - Use the code "HBH20"   ► Feeling tired? Can't seem to lose weight, no matter how hard you try?   It might be time to check your hormones.   Most people don't even know that their hormones could be the culprit behind their problems. But at Her Hormone Club, we specialize in hormone testing and treatment. We can help you figure out what's going on with your hormones and get you back on track.   We offer advanced hormone testing and treatment from Board Certified Practitioners, so you can feel confident that you're getting the best possible care. Plus, our convenient online consultation process makes it easy to get started.   Try Her Hormone Club for 30 days and see how it can help you feel better than before.   CLICK HERE to sign up.                

Charlene Hummert had been strangled to death using a dog collar when her body was found in her SUV in the parking lot of a grocery store on March 21st 2004. The murderer planted a series of handwritten letters, pretending to be Charlene's non-existent stalker, in an attempt to draw police attention away from himself. However, due to the expert testimony of a forensic linguist, the jury needed less than an hour to deliberate and convict Charlene's own husband, Brian, of her gruesome murder. HBH is honored to welcome leading forensic linguistics expert Dr. Robert Leonard.Dr. Leonard has trained counter intelligence agents for the FBI and other US agencies, as well as for the UK and Canada - even helping out at Disneyland London. His testimony has been pivotal in high-profile cases across the world from California to France, including the notorious and still-unresolved case of JonBenet Ramsey. Not only does Dr. Leonard have extensive knowledge of over a dozen languages - before his career in academia he opened for Jimi Hendrix at Woodstock, as a founding member of well-known rock band She Na Na.We thank Dr. Robert Leonard for joining us and thank you, as always, for listening to Heroes Behind Headlines.

Some of the most ferocious fighting in recorded human history took place on a tiny Pacific Ocean island between February 19th and March 26th 1945. The United States Navy and Marine Corps invaded Iwo Jima, which was being held by The Imperial Japanese Army, protecting the island's two separate air fields. Raymond Salvie was one of the incredibly brave Marines who fought and survived these weeks in hell.This historic interview is one of many conducted by Joe Messineo over the past decade, as part of the Veteran's History Project. We sincerely thank Joe for granting us access and allowing this exciting collaboration with HBH. The Japanese force of 21,000 was surrounded, outmanned and outgunned by 110,000 American troops. While the invading force was overwhelming, under this 8-square-mile island was more than 11 miles of tunnels, which allowed the Japanese to launch brutal waves of counter-attacks. Raymond is true American hero who passed away peacefully earlier this year at the age of 97.We hope you enjoy this special episode and as always, thanks for listening to Heroes Behind Headlines.

A ten year old Belgian girl found herself sold into a murderous pedophile network by her own mentally ill mother. Despite living in hell, the little girl still loved her mother and believed that someday she would find love in another person as well. Surrounded by betrayal, violence and a near-death experience - among other horrors - she faced an almost certain demise. HBH is honored to welcome Anneke Lucas as our guest.Severe and organized child abuse is among our world's greatest horrors. To such an extent, that it can be hard to comprehend and process. Acknowledging the existence of evils so significant can be the first step towards eradication. For the victims, acknowledging the darkness can be the first step in the healing process.Anneke bravely recounts her experience. Her strength and poise is enough to give anyone pause, when the reality of what she has survived comes into focus. Despite such suffering at far too young of an age, ultimately she has found remarkable peace and unconditional love.We thank you for listening to Anneke's important story and we certainly recommend her book, published earlier this year: ‘Quest For Love: Memoir of a Child Sex Slave'.

Episode 101 October 13, 2022 On the Needles 0:56 ALL KNITTING LINKS GO TO RAVELRY UNLESS OTHERWISE NOTED.  Please visit our Instagram page @craftcookreadrepeat for non-Rav photos and info   Secret project!- DONE!! Vanilla is the new black Socks by Anneh Fletcher, White Birch Fiber Arts 80/20 in Calm Before the Pitchforks– DONE!! Quartzonite by Yvette Noel, The Lemonade Shop Simple Sock in Fricken Bats Easy Stripes Blanket by Joan of Dark aka Toni Carr, Knit Picks Brava Worsted in Currant and Dove Heather, Caron Simply Soft in Bone Tii Pullover by Joji Locatelli, Machete Shoppe Dirty DK in Eucalyptus On the Easel 11:28 New series! Working title: “creature collections” or “flea market”? Graphitober Gouachevember See prompt list from Daria @heyhooraydesign Licensed art! On the Table 20:32 Tempeh with bok choy and tomato sambal from East Yellow Eye Bean, Mushroom and Wild Rice soup from Rancho Gordo Vegetarian Kitchen Vol. 2 Rocky road brownies from 100 Cookies Chicken Donburi from Tuesday Nights Vegetable donburi Both with Blonde Chico Rice Chicken Chipotle Tacos from HBH…did I mix up the chipotle? On the Nightstand 37:53 We are now a Bookshop.org affiliate!  You can visit our shop to find books we've talked about or click on the links below.  The books are supplied by local independent bookstores and a percentage goes to us at no cost to you!   The Golden Enclaves by Naomi Novik The White Ship: Conquest, Anarchy and the Wrecking of Henry I's Dream by Charles Spencer Babel, or the Necessity of Violence: an Arcane History of the Oxford Translators' Revolution by R. F. Kuang The Christie Affair by Nina de Gramont Red Bones by Ann Cleeves The Manningtree Witches by A.K. Blakemore March by Geraldine Brooks

In the early 1990s, gang warfare and the crack cocaine epidemic took hold of South Los Angeles. The violence spiraled out of control, to a scale which grabbed national attention. During this, the most dangerous period in LA's history, a criminal with an automatic weapon tried to kill an officer at close range. Fortunately for that officer, the weapon malfunctioned, and a chase began. HBH is honored to welcome retired LA Country Sheriff's Department Homicide Detective and author: Danny R Smith.The current crime wave in Los Angeles gets a lot of attention both locally and nationally, as 2021 saw a homicide rate of over 300. However, in 1991 that rate was more than triple with over 1,000 homicides reported.For Danny, decades surrounded by unspeakable violence affecting colleagues, children, and other innocents took a toll. Long after retiring, the effects remain and like too many others who have put their life on the line, the battle with PTSD continues. We highly recommend Danny's book ‘Nothing Left To Prove: A Law Enforcement Memoir'. As always, thanks for downloading and listening to Heroes Behind Headlines.

Being accepted to work at the CIA is highly difficult. The interview process is long and secretive - and applicants and their references are often vetted without ever knowing it. Once accepted, very few go on to practice espionage. That distinction is reserved for those invited to the CIA's top secret and legendary training program known as ‘The Farm'. Fewer still actually graduate the program and become Case Officers or as they are most commonly referred: Spies. HBH is excited to welcome back former CIA Case Officer Doug Laux.Before deploying abroad, or even traveling to Camp Peary - which houses ‘The Farm' somewhere deep in the forests of Virginia - Doug was required to make enormous personal sacrifices. He had to to lie to family and friends, leaving them all completely in the dark, as to what he was really doing with his life. This is all the very beginning of a CIA Case Officer's career. Doug's career at the agency was a significant one which took him to Afghanistan, Syria and other other hot zones around the world.Make sure to check out the outstanding book ‘Left of Boom' by Doug Laux and Ralph Pezzullo - and thanks for listening to Heroes Behind Headlines.

In the late 1970s Iran fell into violent revolution, as Ayatollah Khomeini installed an Islamic fundamentalist government. This forced millions of citizens opposed to his system of rule to flee their home nation, as refugees. Armin Armiri was only thirteen when his family left the only country they had ever called home. Forced to spend his teenage years in refugee camps, Armin finally arrived in America in 1989, without money, family, or friends. Starting out as a busboy, he eventually became manager and owner of iconic clubs in both New York and Los Angeles and is now a successful actor, producer, and director. HBH is excited to welcome our guest: Armin Armiri.

August 6th, 2011. Wardak Province, Afghanistan. 15 SEAL Team 6 operators and 23 allied personnel traveled on board a helicopter with call sign “Extortion 17”. Tragically, the aircraft was struck by a Taliban-fired rocket-propelled grenade and crashed. Moments later, an urgent rescue mission was launched. HBH is honored to welcome the man who led that mission: author and retired US Army Ranger Sergeant First Class Nicholas Moore.Every mission and movement of SEAL Team 6, the Navy's most elite special forces unit, is classified. However, when Extortion 17 went down, all available personnel were alerted to their position.Nicholas and his team rushed to the location, contending with potential improvised explosive devices along the way. They hoped to help survivors among the 38 passengers of the twin-rotor Boeing CH-47 'Chinook' helicopter, including a service dog and its handler.The crash of Extortion 17 was the largest single loss of life in the history of both SEAL Team 6 and the Afghan War.We highly recommend Nicholas Moore's book, ‘Run to the Sound of the Guns: The True Story of an American Ranger at War in Afghanistan and Iraq'.

Easily breaking bones and having to do “death math” to judge if an activity is safe enough for you on a daily basis creates countless challenges. But that is what living with Ehlers-Danlos Syndrome (EDS) requires. To overcome those enormous hurdles, and now star as a supervillain in the brand new Marvel television series ‘She-Hulk: Attorney At Law' on Disney+, is nothing short of incredible. HBH is excited to welcome actress, activist, writer and comedian, Jameela Jamil.EDS can be incredibly dangerous. A degenerative disorder, it causes those living with it to experience a shortage of collagen that affects connective tissues, which support vital functions of the body including skin, tendons, ligaments, blood vessels, internal organs and bones. Unfortunately, while treatments can help manage symptoms, there is no cure. Jameela is also a survivor of anorexia. While many are familiar with the eating disorder, most people do not realize that it has the highest cause of death for any mental illness.Through all of these challenges, Jameela's career has soared. As an actress, despite EDS, she was able to do a number of her own stunts playing the supervillain ‘Titania' on She-Hulk. As an activist, she is a leading critic of diet culture and body image marketing, particularly on social media - and is currently campaigning to introduce two bills to the United States Senate to combat these destructive influences in society.Jameela's spirit is both inspiring and hilarious and we thank her for sharing her incredible story with us.

Human trafficking is a $150 billion global industry, which remains severely underreported. One of the epicenters for this barbaric business is Western Africa, where lawlessness has reigned for generations. Fortunately, one man decided to go undercover to try and help take down the people behind these atrocities. On his own and utilizing only a $34 pair of glasses with a hidden camera, he put his life at risk. Four months and 6,000 miles later, he miraculously survived a journey into the darkest corners of humanity. HBH is honored to welcome, directly from Ghana, Emmanuel Azeteng Ayarick.Living in a two-room hut in Ghana, Azeteng noticed what many people around him had: migrants were disappearing. He knew full well that the people behind this apparent human trafficking operation were without question some of the most vile and wicked on earth. Nevertheless, in an act of unimaginable bravery he decided that, on his own, he would infiltrate a group of migrants to try and gather evidence which he could then deliver to western government authorities.Azeteng spent his horrifying investigation surrounded by the complete disregard of human rights and frankly human life. Daily, he was face-to-face with murder, gang rape and other atrocities. He was even sold into slavery himself, before an incredible escape.Human trafficking is responsible for countless deaths, including over 10,000 migrants in the Sahara desert alone, every year. Despite the fact that much of the world moved on long ago, over 24 million people still live in modern day slavery.We thank Azeteng for his time and his truly remarkable courage, as he is living proof that one man of modest means can make a difference.Thanks for listening and don't forget to download, subscribe, rate, and review Heroes Behind Headlines.

Very few people have a lifestyle in which it is entirely possible to be working on the trading floor of the New York Stock Exchange, and then two weeks later find yourself on an unbelievable deployment with US Special Forces in Afghanistan. However, as a reservist, that is exactly the life one lives. HBH is excited to welcome Navy Reserve Lieutenant Commander Tim Sanchez.Since 9/11 Tim has had held a number of lucrative positions on and off Wall Street. He has also been a commissioned officer in the US Navy Reserves for more than 20 years - and as a result has been stationed in Afghanistan, Kuwait and Bahrain, amongst others. Tim discusses the story of his encounters with the Taliban in Afghanistan, as well as his struggles with mental health which followed. The long term effects of military service on reservists are largely underreported and can be even more jarring than those effects on our enlisted men and women. Reservists are often expected to transition in and out of their deployments seamlessly. These transitions carry immense challenges which can change lives forever. Tim Sanchez is currently a Senior Director at Roberts & Ryan, and we sincerely thank him for taking the time to share his story.Thanks for listening and don't forget to download, subscribe, rate, and review Heroes Behind Headlines.

In 2012, an Al-Qaeda sleeper cell was planning 2 potentially devastating attacks in the United States and Canada - at the same time. To prevent catastrophe, a Muslim undercover FBI agent had to gain to the trust of the extremely dangerous Al-Qaeda operative planning the attacks. HBH is thrilled to welcome FBI agent and author Tamer Elnoury.Already an experienced undercover officer, Tamer joined the FBI after 9/11 in an elite unit of the brand new Joint Terrorism Task Force. When he was given the assignment to go undercover and investigate Chiheb Esseghaier, he did not realize that he would soon be racing to stop two separate terrorist attacks.Chiheb Esseghaier was a renowned doctor - and an incredibly important member of Al-Qaeda. In 2012 he traveled freely throughout North America and the world pursuing medical research. Simultaneously, he was running two sleeper cells. Furthermore, he was one of the very few in contact with Al-Qaeda leader Ayman Al-Zawahiri, the hand-picked successor to Osama bin Laden.Tamer Elnoury is a patriot and a hero who saved the lives of untold innocent people. He appears under a pseudonym for his own protection. We highly recommend the New York Times bestselling book ‘American Radical' by Tamer Elnoury and Kevin Maurer.Thanks for listening and don't forget to download, subscribe, rate, and review Heroes Behind Headlines.

On October 3, 1993, a US Army operation in Mogadishu, Somalia, which was supposed to take 45 minutes, lasted for more than 18 hours. Delta Force operators had surgically and swiftly taken high value targets supporting warlord Mohamed Farrah Aydid into custody. However, when a Black Hawk helicopter crashed, the original plan to leave the city had to be abandoned - and then another Black Hawk went down. Tragedy ensued in the form of the longest sustained firefight since Vietnam. HBH is deeply honored to welcome US Army Delta Force Command Sergeant Major Tom Satterly, and his amazing wife Jen. Off the battlefield, the Satterly's are just as heroic. They are remarkably open about their own mental health struggles and now run the All Secure Foundation, which has helped thousands of combat families with PTSD and other mental health issues which arise from the complex toll of military service.Even as the overnight battle in Mogadishu was winding down, the violence was still incredibly dangerous, to the extent that Tom and a small group of remaining soldiers could not be driven or air-lifted out of the city. As depicted near the end of the 2001 blockbuster movie ‘Black Hawk Down' directed by Ridley Scott, Tom and that small group had no choice but to run through RPG and AK-47 fire and out of downtown to safe harbor. That specific action is so legendary in military circles that every year around early October current and former soldiers gather to run what is now known as the ‘Mogadishu Mile' to pay homage almost 30 years later.To this day, the public knows very little about the US military's most secretive and advanced Special Operations Unit, which goes by the official name of US Army First Special Forces Operational Detachment-Delta (1st SFOD-D). It is most commonly known as Delta Force, where Tom Satterly spent 20 of his 25 years in the Army. Tom led hundreds of missions, including Operation Red Dawn, which captured none other than Saddam Hussein. He is the recipient of numerous medals including 5 Bronze Stars, with 2 for Acts of Valor. Tom and Jen Satterly are a true inspiration and we thank them for their groundbreaking work, commitment and courage. If you are suffering from PTSD or know someone who is, please look into the All Secure Foundation for help. And make sure to check out the book Tom co-authored, ‘All Secure: A Special Operations Soldier's Fight to Survive on the Battlefield and the Homefront'.Thanks for listening, and don't forget to download, subscribe, rate, and review Heroes Behind Headlines.

We are excited to welcome former Navy SEAL Sniper, Team Leader, Platoon Commander, Troop Commander and Task Unit Commander, as well as bestselling author and producer of 'The Terminal List' television series based on his book: Jack Carr to HBH. Jack shares incredible insights into how his love of reading and writing shaped his life beginning at a young age and helped him discover his career. Jack tells us the story of what he considers one of the defining moments of his time as a SEAL Sniper in Iraq, and it may surprise you.During 20 years in Naval Special Warfare, Jack transitioned from an enlisted SEAL sniper to a junior officer leading assault and sniper teams in Iraq and Afghanistan, to a platoon commander practicing counterinsurgency in the southern Philippines, to commanding a Special Operations Task Unit in southern Iraq throughout the tumultuous drawdown of U.S. Forces. Jack retired from active duty in 2016 and lives with his family in Park City, Utah. Make sure you check out all that Jack has going on: his podcast ‘Danger Close with Jack Carr', his latest New York Times Bestselling novel, ‘In The Blood', and ‘The Terminal List', a new television series on Amazon Prime Video starring Chris Pratt, based on Jack's book of the same name.And don't forget to download, subscribe, rate, and review Heroes Behind Headlines.

In World War II, an American bomber pilot's combat service was to last for 25 missions. However, most did not survive to see their 10th. In October 1943, John ‘Lucky' Luckadoo began his 22nd mission. The assault on Bremen, Germany was to utilize dense cloud cover to shield the B-17 Flying Fortresses. However, when they arrived, the clouds had disappeared, and 50 American pilots and crew members would lose their lives. HBH is honored to be joined by Kevin Maurer, the author of ‘Damn Lucky: One Man's Courage During the Bloodiest Military Campaign in Aviation History', and special guest - 100-year-old John ‘Lucky' Luckadoo.The Nazi submarine pens outside of Bremen  were extremely well-fortified by anti-aircraft munitions and German Luftwaffe fighter planes. Even with the expected cloud cover, the mission was to be harrowing. However, when the expected advantage was nowhere to be found, Second Lieutenant John ‘Lucky' Luckadoo thought this mission may be his last.Like 10 million other brave young Americans, ‘Lucky' answered the call and joined the US military after the December 7, 1941 attack on Pearl Harbor. He trained as a pilot with the US Army Air Force and was assigned to the 100th Bomb Group stationed in Thorpe Abbotts, England, where he flew bombing runs over France and Germany to destroy the Nazi war machine. A true hero, his amazing career included being awarded a Purple Heart as well as a French Legion of Honor Award, France's Highest Honor.Kevin Maurer is an award-winning journalist and NYT bestselling author. Be sure to check out his outstanding new book, ‘Damn Lucky: One Man's Courage During the Bloodiest Military Campaign in Aviation History', along with his other acclaimed work.And don't forget to Download, Subscribe, Rate and Review Heroes Behind Headlines.

A very happy 4th of July to everyone, as we celebrate by going behind the headlines of two of the most famous rescue missions in United States military history. The operations to save both US Navy SEAL Marcus Luttrell and US Army Private First Class Jessica Lynch, both of which involved the Army Rangers. HBH is honored to welcome author, and the Army Ranger who was a part of both missions, Nicholas Moore.Nicholas was in the middle of his training at Ranger school on 9/11. As a result his career spans the most transformational period in the history of the US Army's legendary 75th Ranger Regiment. At the front lines of the Global War on Terror, Nicholas has been a part of the Rangers evolution from a support element, to Tier One special operations units such as Delta Force and SEAL Team Six, into a fully functional special operations unit in its own right. We highly recommend Nicholas Moore's book ‘Run to the Sound of the Guns: The True Story of an American Ranger at War in Afghanistan and Iraq'.

156 miles of Afghanistan stood between a convoy led by US Army Special Forces and the Forward Operating Base (FOB) they were to resupply. As their destination was in the very heart of Taliban territory, they knew they would be attacked. However, no one could have predicted the absolutely terrifying firefight would last for three days. HBH is honored to be joined by US Army Special Forces Green Beret, Sniper, Ranger, Professional MMA Fighter and NYT bestselling author Tim Kennedy.Afghanistan's Oruzgan province was so hostile in 2008, that resupplying FOB Anaconda via aircraft was deemed too dangerous. Thus, the only means of completing the mission was via an 80-vehicle convoy. The only road was very narrow, made of dirt and ran at the base of a deep valley in the province most loyal to the Taliban. The moment the Green Berets and their Czech and Afghan allies left Kandahar, they were squarely in harms way.Tim had seen plenty of action before this mission. However, he and the men he fought alongside faced a level of violence and peril that few soldiers ever encounter, and even fewer live to tell the story.We highly recommend Tim Kennedy's brand new and already New York Times bestselling book, ‘Scars and Stripes'.Don't forget to subscribe, download, rate and review Heroes Behind Headlines.

On April 26, 1717, amidst the golden age of piracy, Captain Samuel ‘Black Sam' Bellamy tried to navigate a violent storm  off of Cape Cod, Massachusetts. The flagship of his pirate fleet, The Whydah Gally, shipwrecked and sank to the bottom of the Atlantic Ocean where it stayed until 1984. Now, more than 300 years after the wreck, HBH is excited to be joined by the man who discovered the Whydah, Underwater Archaeologist, Explorer and Author: Barry Clifford.The only pirate shipwreck in the world whose whose identity is unquestionably authenticated, the Whydah contained a vast treasure including the booty from more than 50 ships which the 140-plus man crew had pirated, as well as 60 cannons. Surprisingly, the 110-foot Whydah contained much more than its buried treasure. Also excavated was extensive evidence and documentation that perhaps the most progressive, diverse and inclusive democracies in the world at the time were found on-board pirate ships, 59 years before the founding of the United States. Moreover, due to a promise to his close friend and First Mate, John F. Kennedy Jr., none of the artifacts from the Whyda shipwreck have ever been sold. They are on display at the incredible Whydah Pirate Museum in Yarmouth, Massachusetts. Barry Clifford is the author of seven books including ‘Expedition Whydah: The Story of the World's First Excavation of a Pirate Treasure Ship and the Man Who Found Her'.

Prior to May 5, 1980, the world was largely unaware that the UK's SAS (Special Air Service), or any elite special operations units,  existed at all. Six days earlier, terrorists had stormed the Iranian Embassy in London and taken 21 hostages. As the situation was being covered on live TV around the world, the SAS attacked the embassy. HBH is honored to be joined by two members of that elite SAS team, Pete Winner and Sekonaia ‘Tak' Takevisi.The terrorists had not anticipated a violent response to their actions. However, what they received when UK Prime Minister Margaret Thatcher gave ‘Operation Nimrod' the go ahead, was the full force of the most precise military instrument at her disposal: the SAS. The SAS made an example of the terrorists for all the world to see. As a result, overnight, the SAS, also known as ‘The Regiment', became famous around the world - a world that did not know soldiers of this caliber existed.We thank Pete and Tak for taking the time to join us and reliving their experience from the day that put special forces on the map, permanently.Pete Winner is the author of his bestselling memoir ‘SOLDIER, I', which he wrote with Michael Kennedy.

In a first of its kind episode for HBH, we are joined by former gangster ‘Boston' Bobby Luisi Jr, a key figure in the undercover operations detailed in our previous episode ‘Knockout Blow to the Italian Mafia in the US'.Bobby gives his perspective on the operation that put him behind bars, and the very surprising turn his life took - at a particularly dangerous time in mafia history.Bobby Luisi is not our usual guest - and has a very unusual life story. We hope you enjoy his unique perspective in this special episode.

Part 2 with Mike McGowan continues, detailing how the FBI dealt the most devastating blow to the Italian Mafia in its US history. In this episode, the story concludes with the takedown of kingpins Joseph ‘Skinny Joey' Merlino, and ‘Boston' Bobby Luisi.The Italian Mafia is well known as the dominant organized crime force in the history of the United States. However, this is no longer the case. HBH is excited to be joined by former FBI Special Agent Mike McGowan, who led a series of operations across multiple cities & targeted three different mob families, collectively dealing a blow to ‘La Cosa Nostra,' from which they have never recovered.These operations accomplished something once thought impossible: relegating the Italian Mafia to also-ran status.Mike McGowan is a legendary FBI Special Agent. During his decorated career, he completed more than 50 undercover missions. For context, most FBI undercover agents never work undercover cases - and the ones that do rarely work more than two.

The most secretive mission of World War II ended in the largest scale shark attack of all time. The U.S.S. Indianapolis' mission was so secret, the entire crew was unaware of their cargo: the components of the atomic bomb ‘Little Boy' which was dropped on Hiroshima. Thus, when the cruiser was sunk by a Japanese torpedo, no one knew, and 900 sailors were left floating in shark-infested waters for four days. HBH is excited to welcome Doug Stanton, author of ‘In Harm's Way: The Sinking of the U.S.S. Indianapolis and the Extraordinary Story of Its Survivors'.On July 30, 1945, after delivering their top secret cargo which would would strike Japan only one week later, the USS Indianapolis was struck by a torpedo from a Japanese submarine. The 610-foot cruiser quickly sank, and the surviving sailors had to battle dehydration and hundreds of hungry sharks for over four days.The crew of the Indianapolis was filled with incredible heroes, not all of whom survived this harrowing ordeal.In addition to 'In Harm's Way', Doug Stanton is the New York Times bestselling author of 'The Odyssey of Echo Company', as well as 'Horse Soldiers', which was the basis for the 2018 movie '12 Strong', starring Chris Hemsworth.

The Italian Mafia is well known as the dominant organized crime force in the history of the United States. However, this is no longer the case. HBH is excited to be joined by former FBI Special Agent Mike McGowan, who led a series of operations across multiple cities & targeted three different mob families, collectively dealing a blow to ‘La Cosa Nostra,' from which they have never recovered.These operations accomplished something once thought impossible: relegating the Italian Mafia to also-ran status.Part 1 dives into how Special Agent McGowan and the FBI took down mafia kingpins Matthew ‘Matty' Guglielmetti and Carmen ‘The Cheese Man' Denunzio.Mike McGowan is a legendary FBI Special Agent. During his decorated career, he completed more than 50 undercover missions. For context, most FBI undercover agents never work undercover cases - and the ones that do rarely work more than two.

Before 2006, no woman had ever embedded to operate within a SEAL team, nor had a non-SEAL Counter-Intel officer ever been assigned to a platoon. HBH is honored to welcome the pioneer who broke down both of those barriers at once, Chief Warrant Officer Ama Adair. Ama discusses the immense challenges she faced and tells the incredible story of an operation where she helped a SEAL Team target and take down not one, but two of the most wanted Al-Qaeda targets in Iraq.Not only has Ama's career been filled with firsts, but she also continually demonstrated the highest level of skill as an intelligence officer and interrogator and has the medals to prove it.

HBH is thrilled to welcome back our good friend, Omar Kahn. Today, Omar tells us of an operation he undertook as a private investigator against the vast smuggling network of Ayub Afridi, the single largest funding source for Al-Qaeda.Dating back to the 1970s and through the early 2000s, Afridi ran one of the biggest smuggling operations the world has ever seen. With Afghanistan's infamous opium trade as its bedrock, Afridi's organization traded tens of billions of dollars in contraband and cash. Despite the nature of his business, like Pablo Escobar in Colombia, Afridi was beloved, and was even elected to Pakistan's National Assembly. The Khyber Pass leads through the towering Hindu Kush mountains of northwest Pakistan and is the gateway to eastern Afghanistan. These mountains once stopped Alexander the Great and sheltered Osama bin Laden. For nearly 40 years they were controlled by Ayub Afridi. Omar's mission would lead him into those very mountains.If you missed Omar's previous episode ‘Destroying a $50 Billion Chinese Mob Smuggling Operation'. You'll find it at Episode 2 on the HBH page, on whichever platform you listen.Omar Kahn worked as an international private investigator for many years, where he was hired by dozens of intelligence organizations and private security firms. He now works full-time as a psychic medium where he uses his intuitive abilities to advise high-profile clients around the world.

On June 24th, 1994, Fairchild Air Force Base in Washington State became the site of the second single-shooter mass shooting on a U.S. military base. Andy Brown joins HBH to tell the story of how he stepped in and incredibly prevented an even greater tragedy. He details the day that forever changed his life and the lives of so many others, as well as how he bravely handled the psychological after-effects.  Andy Brown's book, ‘Warnings Unheeded', covers the Fairchild Air Force Base shooting and its aftermath in even greater detail.

Russian and Chinese-backed rebels were making deadly headway in Oman during its Civil War of the early 1970s. In support of the Western-allied Sultan, the British Army secretly deployed nine operators from its most elite unit, the SAS. HBH is honored to have today's guest, Pete Winner, with a special appearance by Sekonaia ‘Tak' Takevisi, two of the nine SAS heroes who took on over 400 Omani rebels at the Battle of Mirbat.At stake on July 19th 1972 was more than just a single battle for a small town on the Gulf of Oman. Due to Mirbat's geographic significance, had the SAS fallen the communist rebels would have taken hold of the region – and controlled the global shipping routs for Middle Eastern oil. Statues of individual soldiers are rare, but due to his heroism at the Battle of MIrbat, there are not one but two statues of Sergeant Talaiasi Labalaba. One unveiled in 2009 at the SAS headquarters in Herefordshire, and another in 2018 by Harry and Megan, Duke and Duchess of Sussex, in Fiji - which at the time of Labalaba's enlistment was still a British colony.Pete Winner is the author of his bestselling memoir ‘SOLDIER, I', which he wrote with Michael Kennedy.

Captain John Pruitt III joins HBH to tell incredible stories of his time in the US Coast Guard, a branch of the military few people know much about.John's stories are remarkable. At the start of the Iraq War, he conducted dangerous anti-mining missions and was chased by Iranian Navy missile boats in the Persian Gulf. Furthermore, he spearheaded an enormous undercover cocaine seizure worth over $250 million and led a very surprising search and rescue mission.Americans are not widely aware that the Coast Guard has the broadest authority of any federal agency. Able to conduct both military and law enforcement missions in the United States and around the world, we were unaware of how crucial the Coast Guard's role is across US operations.Captain John Pruitt III is today's hero behind the headlines.

Human trafficking is a $150 billion-a-year business that thrives in war zones and is arguably more lucrative than arms sales. Lurata Lyon joins HBH and bravely tells her unimaginable story of survival during the Balkan Wars across Eastern Europe in the 1990s.Lurata was kidnapped into human trafficking as a teenager when the war engulfed her home country of Serbia. She was destined for a life of sex-trafficking and organ-harvesting. Miraculously, she escaped, only to find further horrors waiting for her in the same war zone.Lurata is a profoundly inspirational person. Beyond her heroism to survive, she continues to speak out for those who were not as fortunate.

The story of the young CIA operative who helped launch the Contra War in Nicaragua. Ric Prado joins HBH and tells of his first mission in the CIA. Long before the US operations in Central America became public, he was embedded in supporting the Nicaraguan Contras. With very little experience at the time, Ric found himself alongside brave local rebels at the tip of the spear.That was just the beginning of Ric's decorated career in the Central Intelligence Agency. He went on to receive multiple medals as a case officer and high ranking official. His new book ‘Black Ops: The Life of a CIA Shadow Warrior' is available now.

Meet Tieghan Gerard, a New York Times best selling author, and Founder of Half Baked Harvest, an award-winning recipe blog, known for their inventive dishes and stunning photography. In this episode, Tieghan and Kelly chat about: What makes Half Baked Harvest stand out in the food blogging world. Tieghan's top advice for aspiring bloggers. Where the name "Half Baked Harvest" came from. The impact that the pandemic had on HBH, and how Tieghan adapted to better suit her readers. Tieghan's two top tips for creating dishes without a recipe For more details about this episode, visit: www.justataste.com/Tieghan-Gerard-half-baked-harvest-just-a-taste-podcast

Spegillinn 9.desember 2019 Umsjón: Kristján Sigurjónsson Tæknimaður: Magnús Þorsteinn Magnússon Gefin hefur verið út rauð viðvörun, sem er hæst viðvörun, vegna veðurs á Norðurlandi vestra og Ströndum síðdegis á morgun. Veður byrjar að versna í stífri norðanátt um allt land strax í fyrramálið. Útlit er fyrir að samgöngur, og skólahald raskist verulega víða um land á morgun. Lögregla á Nýja-Sjálandi telur litlar líkur á að nokkur finnist á lífi á lítilli eyju þar sem eldgos hófst óvænt í gær. Talið er að þar hafi 24 til 30 ferðamenn orðið innlyksa. Karlmaður um fimmtugt var í dag úrskurðaður í gæsluvarðhald til 19. desember vegna rannsóknar á dauðsfalli í Úlfarsárdal í Reykjavík í gær. Fjórum öðrum mönnum var asleppt úr haldi. Rússnesk yfirvöld geta áfrýjað til Alþjóðaíþróttadómstólsins ákvörðun stjórnar Alþjóðalyfjaeftirlitsins um að útiloka rússneskt íþróttafólk frá keppni næstu fjögur ár. Rúmlega þrítugur karlmaður hefur verið úrskurðaður í gæsluvarðhald til 13. desember vegna gruns um líkamsárás, nauðgun, hótanir, milligöngu um vændi, kaup á vændi og mansal. Samkvæmt úrskurðinum beindust öll brotin gegn sömu konunni. Verjandi Margeirs Péturs Jóhannssonar, sem dæmdur var í sex ára fangelsi í dag fyrir amfetamínframleiðslu, segir dóminn hafa komið sér verulega á óvart. Ásamt Margeiri var Alvar Óskarsson dæmdur í sjö ára fangelsi í málinu og Einar Einarsson í sex ára fangelsi. Áslaugu Örnu Sigurbjörnsdóttur dómsmálaráðherra þykir miður að orð hennar í gær hafi misskilist. Hún sagði þá að hún teldi Landsréttamálið ekki hafa fordæmisgildi. Í óundirbúnum fyrirspurnum á Alþingi í dag sagðist hún hafa átt við að mál Íslands hafi ekki fordæmisgildi fyrir stöðuna í Póllandi. Lengri umfjallanir: Síðustu fylgiskannanir fyrir þingkosningarnar í Bretlandi 12. desember benda eindregið til sigurs Íhaldsflokksins en óvíst hvor hann hreppir sterkan meirihluta eins og hann stefnir á. Óvissuþættirnir eru margir í einmenningskjördæmakerfinu, til dæmis hvort ungir kjósendur skili sér á kjörstað, sem væru góðar fréttir fyrir Verkamannaflokkinn. Sigrún Davíðsdóttir segir frá. Umræður um kosningarnar í Bretlandi í berinni útsendingu. Kristján Sigurjónsson ræðir við Dagmar Þorsteinsdóttur framkvæmdastjóra HBH byggis hf og formann bresk íslenska viðskiptaráðsins og Einar Kristin Guðfinnsson formann Landssambands fiskeldisstöðva og fyrrverandi alþingismann og ráðherra. Stjórn Alþjóðalyfjaeftirlitsins samþykkti einróma í dag að útiloka rússneskt íþróttafólk frá keppni næstu fjögur ár. Ákvörðunin kemur ekki á óvart í