Podcasts about rhr

In this episode Andrea Samadi explains the concept of sleep stress — a wearable-device measured how physiologically activated your body remains during sleep — and places it within a neuroscience-based movement and recovery framework. She reviews the autonomic nervous system (sympathetic vs. parasympathetic), how WHOOP estimates sleep stress from heart rate and HRV, and why trends over weeks matter more than single nights. Using her six-month data, Andrea shares how recovery habits and removing alcohol coincided with an 89% drop in nightly high sleep stress. The episode ends with practical steps and a seven-day experiment to help you observe and reduce nighttime physiological activation by changing daytime behaviors, sleep environment, and training timing so your body can better recover and adapt. When Sleep Isn't Rest—What “Sleep Stress” Reveals About Recovery: The Story Behind My 89% Drop in Sleep Stress Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, where we bridge neuroscience, social and emotional learning, and human performance so we can create measurable improvements in our well-being, achievement, leadership, productivity and results. I'm Andrea Samadi, and if you've been following along through Season 16, you'll know that we have been building what I call The Brain's Operating System for Human Performance—a neuroscience-based framework designed to help us understand how the different systems of the brain and body work together to influence how we learn, adapt, connect, lead and ultimately perform. We are currently in Phase 3: Movement, Learning and Cognition, where we have been following a central pathway: Movement → Adaptation → Performance Movement creates a stimulus. But movement alone does not make the brain or body stronger. We must be able to recover from that stimulus before adaptation can occur, to give us our desired outcome of improved performance. This is why our recent bonus episodes have moved beyond exercise itself and into the recovery signals that help us understand whether our bodies are successfully handling the demands we are placing upon them. In Bonus Episode 3[i], we explored the hidden story behind my resting heart rate. My data showed that it was not merely a measure of fitness—it was also reflecting the total load my body was carrying. During the higher-stress months of January and February, my resting heart rate remained elevated at approximately 56–58 beats per minute. As I placed greater emphasis on sleep, hydration, Zone 2 movement, sauna, meditation and recovery, it gradually fell to 54 and then 53 beats per minute. The lesson was that a lower resting heart rate signals that the body is working less during rest, and recovering more efficiently. The idea is to learn what your baseline is, and see how you can improve this number for a more efficient RHR. In Bonus Episode 4[ii], we explored restorative sleep and learned that sleep quality is not measured by duration alone. Deep sleep supports physical restoration and repair, while REM sleep plays an important role in memory, learning and emotional processing. Because longer REM periods tend to occur later in the night/morning time my regular 4:00 AM wake time may give me less opportunity for that REM-rich portion of sleep—which is the tradeoff I'm choosing--since waking early allows me to exercise. Two additional hours in bed would not guarantee two more hours of REM, but they could create a greater opportunity for more REM sleep. The lesson was not to choose sleep over movement or movement over sleep. It was to protect enough sleep while still making room for movement, so the brain and body have the opportunity to adapt. Throughout these bonus episodes, I'm sharing patterns from my WHOOP wearable device[iii] data—not because everyone's numbers should look like mine, but to demonstrate what can happen when we measure consistently, look for trends and test small changes. The goal is not comparison. It is to help each of us better understand our own baseline and use that information to improve our habits, recovery and results. While examining my own sleep data for these recent bonus episodes, another question came to my mind. It was while looking this sleep stress score. What if we are sleeping—but our physiology remains unusually activated throughout the night? How would we even know if this was happening? This is another measurement I can see with this wearable device. What if our eyes are closed and we are technically asleep, but the body is still working harder than usual? What if our sleep isn't giving us the rest and recovery that we need. This brings us to today's question: What is Sleep Stress? One of the most valuable metrics I have been tracking this year is not simply how long I sleep or how much deep and REM sleep I achieve. Those are all important to me, but something stood out with these sleep scores to me, this year. It is the amount of time my body spends in a state of elevated physiological stress while I am asleep. When I examined my most recent six-month trend, I noticed something that kind of stopped me in my tracks. My average time in WHOOP's high sleep-stress zone (monthly score from January 2026 till now) initially rose from 21 minutes to a peak of 35 minutes (around April/May) where I noticed my sleep scores were terrible with International travel, but I can't blame everything on just the travel and times zones. I knew I was off track with rest and recovery. How much I was off, I'm not sure because Whoop confirmed my scores with the times zones might have been inaccurate, but either way, even if my sleep stress peaked at let's say 25 minutes, it still showed me that I was doing something to keep my body stressed out while I was sleeping. As I paid attention to rest and recovery, the scores began to improve in May, June, July, August…until now. 35 minutes of high sleep stress went…to 18…to 14…to 5…and finally to just 4 minutes of sleep stress each night. That is an approximately 89% decrease from my six-month peak. The data cannot tell me that one specific behavior caused this change. But it does suggest that my body has become progressively less physiologically activated while I was asleep. And this helped me see recovery in a new way. Sleep duration tells us how long we slept. Sleep stages estimate the type of sleep we experienced throughout the night. Sleep stress gives us another window into how physiologically activated the body remained during that sleep. In today's BONUS EP 5 we will explore: What Sleep Stress measures The sympathetic and parasympathetic branches of the nervous system Where Sleep Stress fits into the Movement Loop What I noticed in my six-month results What the results show—and what they cannot prove How you can monitor nighttime physiological stress And practical tips to help your body settle and recover Let's begin with the nervous system and what's working behind the scenes while we are asleep. The Autonomic Nervous System To understand Sleep Stress, we first need to understand the autonomic nervous system and how ACTIVATION and RECOVERY work together. We covered this topic on a very early EP 59[iv] with Suzanne Gundersen on “Putting the Polyvagal Theory into Practice” and then again with educational neuroscientist Dr. Lori Desautels and Michael McKnight[v]. You can review those episodes if you want a deeper dive here. The autonomic NS is the part of the nervous system that regulates many of the functions that happen automatically, without requiring conscious thought. It helps manage: Heart rate Blood pressure Breathing Digestion Temperature regulation Energy use And our physiological responses to changing demands in our life experiences Two of its primary branches are the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system helps mobilize the brain and body when we need energy, alertness or action. It is often called the fight-or-flight system. We need this sympathetic activation to wake up, exercise, concentrate, solve problems, respond to challenges and perform under pressure. When sympathetic activity rises, heart rate may increase, breathing may become faster and energy becomes more readily available for action. That is exactly what we want when climbing a mountain, completing an intense workout, delivering a presentation or responding to an immediate challenge. The problem is not activation itself. The problem may arise when the body has difficulty shifting out of that activated state after the challenge has passed. The parasympathetic nervous system supports the restorative side of this process. It is often described as the rest-and-digest system because it helps the body conserve energy, digest food and create conditions that support rest and recovery. When our parasympathetic NS is activated, heart rate generally slows and the body becomes less physiologically activated. But the sympathetic and parasympathetic systems are not simple on-and-off switches. They continually interact throughout the day and night. Healthy regulation depends on our ability to move flexibly between activation and recovery as our life circumstances change. I'm sure you've heard people talking about how they “regulate” themselves, or take themselves from a high stress state, to lower stress state usually through intentional breathing, (I've just started to add this technique), physical movement (my go-to way to get back to myself when I have time) and some people use sensory grounding to get themselves out of anxious loops. American neuroscientist Dr. Andrew Huberman suggests the physiological sigh as a breathing technique “to reduce stress and anxiety in real-time, while they are still engaging in life.”[vi] He does say that this pattern of breathing is something that we all engage in when we are in deep sleep (our dogs do it too), a double inhale, followed by an extended exhale. He says it works well to reduce stress because “it offloads a lot of carbon dioxide all at once.” Until I started to look at this sleep stress number, I didn't realize that even during healthy sleep, our autonomic activity fluctuates. Deep sleep is generally associated with greater parasympathetic influence, while REM sleep can include more variable heart rate, breathing and sympathetic activity. This means that brief periods of increased physiological stress during sleep are not automatically signs that something is wrong. The more useful question is: Can my body move flexibly between activation and recovery—or is it remaining unusually activated for extended periods? What Does WHOOP Mean by Sleep Stress? WHOOP estimates physiological stress using signals that include heart rate and heart-rate variability, or HRV, compared with your personal baseline. Its Sleep Stress view shows the proportion of the night spent in low, medium and high physiological stress zones. This is an important distinction: A wearable does not directly measure your thoughts or emotions. It cannot know whether you are worried, excited, digesting a late meal, fighting an infection or recovering from a difficult workout. It also does not directly measure the sympathetic and parasympathetic branches of the nervous system. Instead, it uses cardiovascular signals to estimate how physiologically activated your body appears relative to what is normal for you. Elevated nighttime stress can potentially be influenced by: Mental or emotional strain Alcohol Illness or an emerging infection A late or heavy meal Intense exercise close to bedtime Accumulated training strain Dehydration Heat or an uncomfortable sleep environment Travel and disrupted routines Hormonal changes Certain medications Or sleep-disordered breathing Sleep Stress should therefore be treated as a signal to investigate, not a diagnosis. One elevated night may not mean very much. The greatest value comes from observing your own patterns across several weeks and comparing those patterns with your behaviors, environment, training and health. Where Sleep Stress Fits in the Movement Loop Our original Phase 3 framework was: Movement → Adaptation → Performance But we can now expand this pathway: Movement → Physiological Load → Recovery → Adaptation → Performance Movement provides a challenge to the brain and body. That challenge creates physiological load. Recovery gives the body an opportunity to respond to the load, repair what was challenged and build additional capacity. That process is adaptation. And the capacity created through adaptation supports future performance. Sleep Stress sits within the recovery stage of this loop. It helps us investigate whether the body is successfully downshifting from the demands of the day or remaining more activated than usual during the recovery window. This does not mean that every increase in nighttime stress prevents adaptation. The body is dynamic. Exercise, digestion, illness, temperature and different stages of sleep can all affect nighttime physiology. But if elevated Sleep Stress becomes a repeated pattern, it may indicate that the body is carrying more load than it is currently absorbing. This is why Sleep Stress belongs in Phase 3: Movement supplies the challenge. Recovery determines how effectively we absorb it. Adaptation builds capacity. And capacity supports performance. What My Six-Month Results Show When I examined my 6-month Sleep Stress results from March 17 through September 12 when I was writing this episode, I first looked at six consecutive monthly windows: March 17–April 15: 21 minutes of average high Sleep Stress April 16–May 15: 35 minutes May 16–June 14: 18 minutes June 15–July 14: 14 minutes July 15–August 13: 5 minutes August 14–September 12: 4 minutes The pattern was not a straight decline. My average high Sleep Stress initially increased from 21 to 35 minutes. That April-to-May period (with International Travel) was the highest point in the six-month window—a 67% increase from the preceding month. The nightly graphs also show more frequent and more substantial periods in WHOOP's high-stress zone during that time. The data cannot tell me exactly what caused the increase. It may have reflected accumulated emotional stress, training load, disrupted routines, sleep timing, travel, temperature, or several factors interacting at once. But after that 35-minute peak, the direction changed: 35 → 18 → 14 → 5 → 4 minutes That is an approximately 89% reduction from the peak. This was not the result of one isolated night or a single unusually good week. It was a progressive decline across four consecutive monthly windows. When I switched to WHOOP's full six-month view, however, I initially noticed what appeared to be a contradiction. My six-month average was 16 minutes in the high-stress zone—60% higher than my preceding six-month average of 10 minutes. How could my current Sleep Stress be improving so dramatically while the six-month comparison still showed an increase? The answer is that a six-month average is a lagging measure. You can see my 6 month data in the show notes. This graph includes the elevated spring period, particularly the April-to-May peak of 35 minutes. Those earlier nights continue to pull the six-month average upward, even though my more recent results are much lower. The percentage of each night spent in WHOOP's different stress zones makes the recent change especially clear. During the April-to-May peak: 6% of my sleep was in the high-stress zone 27% was in the medium-stress zone 67% was in the low-stress zone By August 14 through September 12: High-stress sleep had fallen to 1% Medium-stress sleep had fallen to 10% Low-stress sleep had risen to 89% This may be the most meaningful finding in the entire six-month trend. I did not simply spend less time in WHOOP's high-stress zone. A much larger proportion of my night shifted into the low-stress zone. From spring into early summer, my high Sleep Stress had already begun to decline as I was focused on my health routine it kept dropping—from 35 minutes to 18 and then 14 minutes. I was living my life as usual. Three observations help explain what I think this pattern means. Observation One The Spring Peak Was Worth Investigating The 35-minute average represented a 67% increase from the preceding monthly window. The nightly graphs also show more frequent and more substantial periods in WHOOP's high-stress zone during that time. Something was placing a greater physiological demand on my system, but the screenshots cannot tell me precisely what it was. The increase could have reflected emotional stress, training load, disrupted routines, sleep timing, travel, illness, temperature or several factors interacting at once. This is why wearable data becomes more useful when it is paired with context. The number shows us what changed. A behavior log helps us investigate why it may have changed. Observation Two The Improvement Began Before August My Sleep Stress did not suddenly improve in one week. After the April-to-May peak, it declined across four consecutive monthly windows: 35 minutes fell to 18, then 14, then 5 and finally 4 minutes. That suggests an ongoing recovery shift rather than one isolated good night. By the latest monthly window, 89% of my sleep appeared in WHOOP's low-stress zone, compared with 67% during the spring peak. My body appeared to be spending progressively more of the night in a lower state of physiological activation relative to my baseline. Observation Three One Change May Have Strengthened the Trend Then, on August 7, I changed one thing. My movement, training, sauna, hydration and sleep practices remained relatively consistent. The clearest variable I intentionally changed was this: I stopped drinking alcohol. The timing matters. My July 15-August 13 average, which contained only the first week of the alcohol-free experiment, was already down to 5 minutes. Because most of that monthly window occurred before August 7, alcohol removal cannot explain the entire decline. But after I removed alcohol, my Sleep Stress remained at its lowest level and fell again to 4 minutes. During the same period, my HRV increased, my resting heart rate decreased and my overall recovery improved. These measures are related rather than completely independent-WHOOP's Stress Monitor itself uses patterns in heart rate and HRV. Still, when several parts of my recovery picture begin telling a consistent story after one clearly defined change, the pattern becomes more compelling. The data does not prove that removing alcohol caused every improvement. The most responsible conclusion is that my recovery had already begun improving and alcohol removal may have helped reinforce and sustain that progress. My Biggest Aha Moment My biggest realization was this: I was not improving my sleep only by changing what I did at night-such as cooling the room, using a sleep mask or limiting phone use before bed. I was improving my nights by changing my days. This is exactly what Dr. Kristen Holmes suggested we do on EP 4054. Everything we do during the day contributes to the total load our bodies must process: The emotional stress we carry The timing and intensity of exercise The food we eat The time we eat it Alcohol Hydration Light exposure Travel Work demands And whether we create moments of recovery between those demands The night can become a physiological reflection of everything that came before it. For years, many of us have assumed that being exhausted guarantees a good night's sleep. But exhaustion and regulation are not the same thing. We can be deeply tired and still physiologically activated. The goal is not to exhaust the body until it shuts down. The goal is to help the body transition from meeting the demands of the day into the conditions required for recovery. How Can YOU Measure Nighttime Stress? WHOOP provides a specific Sleep Stress view, but you do not need WHOOP to begin observing your recovery patterns. Depending on the wearable or device you use, you may be able to track: Sleeping heart rate Resting heart rate Overnight HRV Respiratory rate Skin-temperature deviation Sleep disruptions Restlessness Blood-oxygen trends And recovery or readiness scores The most important consideration is your personal baseline. Your HRV, resting heart rate and respiratory rate should not be judged against someone else's ideal number. Begin by learning what is normal for you. Then look for: Sudden deviations Repeated elevations Changes lasting several nights Connections with specific behaviors (I noticed that sleep stress was ALWAYS there after no more than 1-2 glasses of wine) And whether multiple measures change together (I noticed that after a long hike, if I chose to have a drink that night, even one glass of wine, sleep stress would be there the next day). There was no escaping what elevated it for me. Even without a wearable, you can begin tracking subjective signs of recovery. Each morning, ask: How many times did I awaken? Did I feel restored when I woke up? Was my mind calm or racing before bed? Did I wake with tension, a racing heart or unusual warmth? How was my energy, mood and focus the following day? You can then compare those observations with factors such as: Alcohol Meal timing Exercise timing Emotional stress Illness Travel And changes in your sleep environment The purpose is not to become anxious about every fluctuation. The purpose is to find patterns that help you make better decisions. It did help me to have a wearable to notice just how consistent my sleep stress was with certain behaviors. Can you measure Sleep Stress without a wearable? Not in the same way. Without overnight heart-rate and HRV data, we cannot calculate WHOOP's Sleep Stress score—and we may not consciously feel that our physiology remained activated. That was true for me. I did not feel stressed while I was sleeping. I needed the data to show me that my body was experiencing something my conscious mind could not detect. Without a wearable, we can still watch for indirect clues: repeated awakenings, morning fatigue, an elevated morning pulse, daytime sleepiness or a bed partner noticing snoring, gasping or restlessness. A sleep diary can help connect those clues with our daytime behaviors. The wearable did not create the stress. It made an invisible physiological pattern visible. How Can We Lower Sleep Stress? There is no single method guaranteed to lower nighttime stress because the underlying cause may differ from one person to another. The following ideas are best approached as individual experiments. Examine Alcohol Alcohol can make us feel sleepy, but sedation is not the same as restorative sleep. Try reducing or removing alcohol for several weeks and observe what happens to your Sleep Stress, HRV, resting heart rate, awakenings and morning energy. Look for a trend rather than expecting every night to improve. This isn't the first time I've removed alcohol while creating certain conditions for my body to perform at its best over the past 7 years of this podcast, and prior. I remember first hearing Dr. Daniel Amen talking about how alcohol isn't a health food, and that he suggests no amount to be healthy for the brain. When I first heard him say this, I did think, “Oh come on, Dr. Amen, say it's not so” because I don't eat junk food (we'll cover this topic next) so I would almost look to find some research that would allow even just small amounts. You can hear what Dr. Huberman[vii] suggests on his riveting episode on this topic, and I'm sharing that my reduction with sleep stress was significant enough for me to decide that cutting it out of my diet would be a permanent decision. This is a personal decision though and what might be significant for me with my results, might not be what you notice. Finish Eating Earlier A large or heavy meal close to bedtime may keep the body active through digestion. Experiment with finishing dinner earlier and leaving a consistent interval before sleep. Then observe whether your nighttime heart rate, Sleep Stress or restlessness changes. I've always had dinner around 5pm and don't eat anything after 6:30pm (except the occasional hot chocolate). Create an Evening Wind Down The brain and body need a transition between daytime demands and sleep. Your off-ramp might include: Dimming the lights Reducing stimulating content Reading Meditation Slow breathing NSDR Gentle stretching A warm shower or bath Writing down tomorrow's priorities Or following a consistent bedtime routine The purpose is to give the nervous system repeated cues that the demands of the day are ending. I like an Epsom salt bath when I'm home to transition from a work day, to night time. Balance Training With Recovery Exercise generally supports sleep and long-term health, but timing and intensity can affect individuals differently. If you repeatedly notice elevated nighttime stress after late, intense workouts, experiment with completing those sessions earlier. You might replace a late high-intensity session with walking, gentle mobility or recovery work and then compare the results. I did notice that on days I go to the gym after work, I do have higher stress that next morning. It's not always easy to fit everything in early mornings. Practice Regulation During the Day Do not wait until bedtime to address accumulated activation. Small recovery periods throughout the day can include: Brief movement breaks Time outdoors Slow breathing Space between meetings Short periods without digital stimulation Meditation Recovery does not begin when your head hits the pillow. It is built into the rhythm of the entire day. Optimize the Sleep Environment Examine the physical conditions surrounding your sleep: Is the room comfortably cool? Is it dark? Is it quiet? Are notifications turned off? Are pets or other interruptions waking you? Does your bedding help regulate temperature? Has travel disrupted your routine? Sometimes the source of elevated nighttime activation is due to your environment. Pay Attention to Possible Health Signals A sudden increase in nighttime stress—especially when accompanied by changes in resting heart rate, respiratory rate or skin temperature—may occur when the body is fighting an illness. Persistent changes deserve attention, particularly if they are accompanied by loud snoring, gasping during sleep, chest symptoms, unusual shortness of breath or significant daytime sleepiness. A wearable cannot diagnose sleep apnea, an infection or another medical condition. Its role is to help us notice when something has changed and decide whether further evaluation may be appropriate. A Seven-Day Sleep Stress Experiment This week, select only one or two variables to change. Your experiment does not have to involve alcohol like mine did. I honestly just stopped enjoying it, so it was an easy variable for me to pick. Don't ask me to give up coffee though. I won't be participating in any caffeine reduction experiments. Choose one variable that may be influencing your nighttime physiology, keep everything else as consistent as possible, and watch the trend—not one isolated score. You might: Avoid alcohol Finish dinner earlier Move intense exercise away from bedtime Create a 20-minute evening wind down routine Practice five minutes of slow breathing Or make the bedroom cooler and darker Each morning, record: Time in high Sleep Stress, if available HRV Resting heart rate Respiratory rate Number of awakenings And how restored you feel on a scale from 1 to 10 At the end of the week, ask: What changed? What remained consistent? Which behaviors appeared to help my body settle? Which behaviors were followed by greater nighttime activation? Do not try to produce a perfect score. The goal is to identify a pattern you can repeat. Review and Conclusion To close out this BONUS EP4, where we explored Sleep Stress—not as another score to chase, but as a window into what the body may be experiencing while we sleep. We learned that Sleep Stress estimates how physiologically activated the body remains during the night. It is different from sleep duration, which tells us how long we slept, and sleep stages, which estimate the kinds of sleep we experienced. To understand this metric, we looked at the two primary branches of the autonomic nervous system. The sympathetic nervous system mobilizes energy so we can move, focus, respond and perform. The parasympathetic nervous system supports conservation, digestion, restoration and recovery. Neither branch is inherently good or bad. We need activation to meet life's demands, and we need the ability to downshift when those demands have passed. Healthy regulation is not the absence of stress. It is the flexibility to move between activation and recovery. We also learned that WHOOP does not directly measure either branch of the autonomic nervous system. It uses patterns in heart rate and heart-rate variability, compared with our personal baseline, to estimate physiological stress. That makes Sleep Stress a useful signal—but not a diagnosis and not proof of what caused a particular change. This metric fits within the recovery stage of our expanded Movement Loop: Movement → Physiological Load → Recovery → Adaptation → Performance Movement creates the challenge. But the challenge alone does not build greater capacity. The body must be able to absorb the load, recover from it and adapt. When I examined my own six-month results, I saw my average high Sleep Stress rise from 21 minutes to a spring peak of 35 minutes. It then declined across four consecutive monthly windows: 35 → 18 → 14 → 5 → 4 minutes That represented approximately 89% reduction from the highest month The proportion of my sleep in WHOOP's low-stress zone also increased from 67% during the spring peak to 89% in my most recent monthly window. My recovery had already begun improving before I had cut out alcohol on August 7, so alcohol removal cannot explain the entire decline. But when I kept the rest of my routine relatively consistent and removed alcohol, my Sleep Stress remained at its lowest level. At the same time, my HRV increased, my resting heart rate decreased and my overall recovery improved. This does not prove that one behavior caused every change. But it gives me good reason to believe that removing alcohol helped reinforce an already improving recovery pattern. And that brings me to the most important lesson from this experiment: I did not improve my recovery by asking my body to do more. I improved it by creating better conditions for my body to recover from everything it was already doing. So tonight, instead of asking only: “How many hours will I sleep?” Think about-- “What am I doing today that will help—or prevent—my body from settling tonight?” Because the night does not begin when we close our eyes. It carries the accumulated effects of how we moved, trained, ate, worked, regulated and recovered throughout the day. Movement creates the stimulus. Recovery allows us to absorb it. Adaptation builds our capacity. And greater capacity prepares the brain and body to perform tomorrow. I'll see you next time for Episode 407, where we will revisit Jason Wittrock's work through a current and carefully defined lens. We'll examine his experience with nutrition and fasting as the perspective of an applied practitioner and personal case study, while comparing those ideas with current evidence surrounding nutrition, blood-sugar stability, metabolic flexibility, recovery and performance. Because if recovery determines how well we adapt to a challenge, metabolism determines whether the brain and body have the energy required to power that adaptation. And the brain and body cannot sustain performance without the energy required to power the system. I'll see you next time. REFERENCES: [i]Neuroscience Meets Social and Emotional Learning Podcast BONUS EP 3 https://andreasamadi.podbean.com/e/the-hidden-story-behind-your-resting-heart-rate/   [ii]Neuroscience Meets Social and Emotional Learning Podcast BONUS EP 4 https://andreasamadi.podbean.com/e/is-your-4-am-hike-costing-you-rem-the-movement-vs-sleep-trade%e2%80%91off/   [iii] whoop.com   [iv]Neuroscience Meets Social and Emotional Learning Podcast EP 59  https://andreasamadi.podbean.com/e/suzanne-gundersen-on-the-polyvagal-theory-in-practice/   [v]Neuroscience Meets Social and Emotional Learning Podcast “The Future of Educational Neuroscience”  https://andreasamadi.podbean.com/e/lori-desautels-and-michael-mcknight-on-the-future-of-educational-neuroscience-in-our-schools-and-communities/   [vi] Dr. Andrew Huberman Breathing Techniques to Reduce Stress and Anxiety. The Physiological Sigh https://www.youtube.com/watch?v=kSZKIupBUuc   [vii] Dr. Andrew Huberman https://www.hubermanlab.com/subtopics/effects-of-alcohol-on-the-brain-and-body  

RHR interviews Kyla Derisi, Children’s Services Coordinator, Scoville Library and Dr. Linda Ciano, Ed. D, Director of Community Engagement, Project SAGE about the upcoming International Dot Day celebration to take place at the Library on September 13th.

RHR interviews Kyla Derisi, Children’s Services Coordinator, Scoville Library and Dr. Linda Ciano, Ed. D, Director of Community Engagement, Project SAGE about the upcoming International Dot Day celebration to take place at the Library on September 13th.

Andrea Samadi shares her personal resting heart rate data to show why measuring over time matters more than fixating on a single score. She explains how trends reveal stress, recovery, and adaptation, and why comparing yourself to your own baseline is the most useful approach. Learn practical steps to measure consistently, contextualize changes, experiment with one behavior, and use your physiological data to make intentional improvements in sleep, recovery, and performance. BONUS EPISODE 3: ON THIS EPISODE, WE'LL COVER ✔ What resting heart rate can reveal about stress, recovery, and adaptation over time ✔ The story hidden in my own data — from a high of 57 bpm in February to 53 bpm in August ✔ Why the six-month trend matters — and what my 2% lower average may be telling me ✔ How stress and training load can show up in your physiology before you consciously recognize it ✔ Why recovery and nervous-system regulation matter for building a more resilient baseline ✔ How to find your own RHR baseline instead of comparing yourself with someone else ✔ How to look for deviations and patterns across weeks and months—not individual days ✔ How to connect RHR with sleep, HRV, recovery, training, stress, and life events ✔ How to run your own personal experiment: change one variable, measure, and see what happens ✔ The bigger lesson: What gets measured over time can reveal a story you couldn't see day to day. Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, where we bridge neuroscience, social and emotional learning, and human performance so we can create measurable improvements in our well-being, achievement, leadership, productivity, and results. I'm Andrea Samadi, and if you've been following along through Season 16, you'll know that we've been building what I call The Brain's Operating System for Human Performance—a neuroscience-based framework designed to help us understand how the different systems of the brain and body work together to influence how we learn, adapt, connect, lead, and ultimately how we perform. We are currently in Phase 3 where we are covering Movement, Learning and Cognition. If you just finished Episode 405[i] with Dr. Kristen Holmes, you know we've been looking at recovery as an essential part of our Movement Loop. Movement → Brain Activation → Attention → Learning → Recovery → Adaptation → Performance → Greater Capacity. And Kristen's work has reinforced something I've learned after years of tracking my own physiology: What gets measured gets improved. But this week, I wanted to dive into my own personal data to show us something I think is easy to miss: Sometimes what gets measured over time reveals a story you simply couldn't see day to day. When we're looking at a wearable every morning, it's easy to become focused on today's number. Today's recovery score. Today's HRV. Today's resting heart rate. Was it higher? Was it lower? But one number—or even one week—rarely tells us very much about the direction we're actually moving. It's when we begin to zoom out that patterns emerge. And that's exactly what happened when I looked more closely at my resting heart rate this year. What initially looked like a collection of numbers began to tell a much bigger story about stress, recovery, consistency, and adaptation. So my hope for this episode isn't that you compare your resting heart rate to mine. Your numbers will be different. My hope is that this episode encourages you to become curious about your own data. Maybe you track sleep. Maybe it's HRV. Resting heart rate. Recovery. Exercise. Blood pressure. Steps. Or even something as simple as your energy, mood, or ability to focus. Take one metric and zoom out. Look at three months. Six months. Maybe even a year. And instead of asking, “Is today's number good or bad?” Ask a different question: “What is the trend that I'm seeing here, trying to tell me?” Is something improving? Is something slowly moving in the wrong direction? Does your physiology change during periods of higher stress? (like you will see mine did). Can you see what happens when you sleep more consistently, exercise differently, recover better, or change one habit? Because sometimes the most valuable insight isn't found in today's score. It's hidden in the pattern. And once you can see the pattern, you have information you can actually use. That's really the purpose of sharing my personal data with you today. Not to say, “Here's what worked for me, so you should do exactly the same thing.” But to show you what can happen when we become students of our own physiology. We measure. Find the tool that works best for you. We notice. Patterns…ups and downs. We experiment. We become intentional with our behaviors to change/improve the numbers. We adjust and try something new/different. And then we measure again. Because ultimately, what gets measured gets improved—but what gets measured over time can reveal the story that you tell you more than just a bunch of numbers. And sometimes that story shows us exactly where our next opportunity for change might be. And that's exactly what happened with my resting heart rate. Earlier this year, I watched my monthly average climb to 56...and then 57 beats per minute. You can see my data in the show notes. Sept and October were even, at 54, and then something happened in November that took my RHR up, and it kept climbing.  I know what was happening in those months to cause the increase. And I went all out to protect my recovery. I worked on rest, hydration, extra exercise, and recovery sessions. Then it began coming down. in March 54 in April 53 The 56 in May isn't the most accurate representation of what was happening with my data, as we travelled internationally and there were 5 days my whoop didn't calculate my score correctly (something to do with the change in time zones) so I'm not going to say that I was stressed out during a relaxing vacation. But something happened that caught my attention. You can see it with the graphics in the show notes. My newest six-month WHOOP average dropped from 55 to 54 beats per minute—2% lower than the previous six months. This NEW result was highlighted in GREEN for me to notice the improvement. For the first time in this story, the baseline itself had moved. And that's what we're going to dive into today. Because this episode isn't really about whether 53 is a good resting heart rate. It's about something much more useful: Do you know your baseline with YOUR RHR—and do you know which direction it's moving? Even better, if you can forsee that it will be moving up, like I knew it was going to in January/February, do you have strategies in place to buffer the stress, and keep this number as close as you can to your baseline? Let's dive into this bonus episode. The Story Behind My Resting Heart Rate: Do You Know Yours? There's a number I've been watching for the past year. I watched it raise higher (when I'm stressed) and go lower when I'm doing all the right things to rest and recover. When I zoom out and look at this number over the past year, it tells a fascinating story about my fitness, recovery, stress, and the way my body is adapting. That number is my resting heart rate. And today I want to ask you: Do you know yours? Because one of the biggest lessons I've learned from nearly five years of tracking my physiology is something we've talked about throughout this podcast: What gets measured gets improved. But I think I need to add something to that. What gets measured over time reveals the story. And my newest data makes that clearer than ever. PART 1 — WHAT IS RESTING HEART RATE? Resting heart rate, or RHR, is simply the number of times your heart beats per minute while your body is at rest. Normal Ranges and Fitness[ii] Average adults: 60 to 100 bpm. Active adults: 55 to 85 bpm. Athletes: 40 to 60 bpm, because their heart muscle is strong and pumps blood with ease For adults, resting heart rate varies considerably between individuals. Fitness, genetics, age, sleep, stress, illness, medications, hydration, alcohol, temperature and training load can all influence it. So I'm not interested in comparing my resting heart rate with someone else's. I'm interested in comparing me with me. That's where wearable data becomes useful. Instead of asking: “Is 53 good?” I'm asking: “What is happening to my baseline over time?” And that distinction matters. PART 2 — MY RHR STORY BEGAN WITH A RISE When I first looked at this data, I focused on January and February. My monthly resting heart rate had climbed: January: 56 bpm. February: 57 bpm. Those numbers weren't alarming. I was experiencing higher levels of stress than usual at that time, and I was even prepared for the stress. But relative to my baseline, (55 bpm) the rise caught my attention. And that's an important distinction. A wearable isn't diagnosing why something happened. It can't look at 57 and tell me: “Andrea, this is stress.” But it can show me that something has changed. Then I can look at the rest of my life. How am I sleeping? How am I training? What's my stress level? Am I recovering? What has changed? That's when data becomes feedback. I was ready to implement some stress reduction strategies to get my RHR and nervous system back to its baseline. PART 3 — THEN THE PATTERN CHANGED After February, here's what happened: March: 54. April: 53. May: 56 (International Trip impacted this data) June: 53. July: 55. August: 53. And I love this part of the story because it wasn't a perfectly straight line. My RHR didn't simply go: 57...56...55...54...53. Real physiology rarely works like that. There were fluctuations. May went back to 56. July went to 55. But my resting heart rate kept returning to 53. April: 53. June: 53. August: 53. That's when I began wondering whether I was seeing something more meaningful than a few good months. And now I have another piece of evidence. PART 4 — THE NEW SIX-MONTH RESULT My newest WHOOP six-month report covers February 23 through August 21, 2026. And this is where the story gets interesting. My previous six-month average resting heart rate was: 55 bpm. My newest six-month average is: 54 bpm. WHOOP shows that as: 2% lower than the previous six months. One beat per minute doesn't sound dramatic. But I'm not looking for dramatic. I'm looking for adaptation. Something to show me that my body responded to the extra recovery that I was implementing to buffer the higher stress. For the first time in this particular story, the six-month average itself has moved down. And that means I'm no longer looking only at a few isolated low readings. The trend is beginning to move. PART 5 — THE AVERAGE WAS HIDING THE STORY This may be my favorite lesson from this entire experiment. Earlier, when I looked at a different six-month window, my average RHR was 55 bpm. And the previous six months? Also 55. If I had stopped there, I could have concluded: Nothing changed. But underneath that average was a changing pattern. My RHR had risen to 57 in February. This makes sense to me when I glance at the data. Then it repeatedly returned to 53 with my focus being on rest/recovery. And eventually the rolling six-month average moved from 55 to 54. This is why one measurement rarely tells the whole story. Trends matter. And sometimes your body is changing before the average catches up. PART 6 — 57 TO 53 There's another way to look at the data. February was my highest monthly average in this January–August period: 57 bpm. August is: 53 bpm. That's approximately 7% lower than that February high. I want to be careful with this number because I'm comparing two monthly endpoints—not two six-month averages. So I wouldn't call this a 7% improvement in my overall cardiovascular health. But it is another signal inside the larger pattern. What was happening in February? What is currently happening in August? And when multiple signals begin pointing in the same direction, (showing an improvement) I'm  paying attention. PART 7 — WHAT CHANGED? This is where I think self-experimentation becomes powerful. I didn't respond to the higher numbers by simply exercising harder. I've spent this year becoming much more intentional about recovery and regulation. Sleep. Daily movement. Zone 2 work. Meditation. Hydration. Infrared sauna. Red-light therapy. Paying attention to training strain. And increasingly, listening to what my physiology is telling me instead of automatically pushing through fatigue. I've also been experimenting with removing alcohol at different times this year, and the changes I've seen in recovery, HRV, sleep stress and resting heart rate have given me another variable to continue watching. I can't take this dataset and say: “This one behavior caused my RHR to fall.” There are too many variables. But I can say: The environment surrounding my physiology changed—and my trend changed with it. That's worth paying attention to. PART 8 — WHY DOES A LOWER RHR MATTER? In many people, particularly when associated with aerobic fitness, a lower resting heart rate can reflect a heart that is able to pump blood efficiently with fewer beats at rest. Training can increase stroke volume—the amount of blood pumped with each heartbeat. That means the heart may not need to beat as frequently to deliver the same cardiac output at rest. Autonomic regulation also plays a role. The sympathetic nervous system helps mobilize us for action. The parasympathetic nervous system supports rest-and-recovery processes. Resting heart rate reflects influences from both, along with many other physiological factors. That's why I don't view RHR as a standalone score. I view it as one piece of my physiological dashboard. RHR. HRV. Sleep. Recovery. Training load. And, most importantly: How I actually feel. PART 9 — THIS CONNECTS DIRECTLY TO THE MOVEMENT LOOP Remember the Movement Loop we've been building in Phase 3: Movement → Brain Activation → Attention → Learning → Recovery → Adaptation → Performance → Greater Capacity. My RHR data brings us directly back to the part of the loop I don't want us to overlook: Recovery → Adaptation. Exercise provides the stimulus. But we don't become fitter during the stimulus itself. The body needs an opportunity to respond to that stimulus. To repair. To replenish. To adapt. And eventually, that adaptation may become visible in our trends. That's why recovery isn't the opposite of performance. Recovery is part of the process that makes performance possible. PART 10 — THE BIGGER LESSON This episode isn't really about whether your resting heart rate should be 53. Mine doesn't need to be yours. Your number might be completely different. The question is: Do you know your baseline? And more importantly: Do you know which direction it's moving? What increases it? What decreases it? Because your physiology is constantly responding to the way you're living. Training. Sleeping. Recovering. Working. Traveling. Eating. Drinking. Managing stress. And sometimes those changes are happening quietly beneath the surface. Until you measure them. PART 11 — HOW TO IMPLEMENT THIS IN YOUR OWN LIFE So now I want to turn this over to you. I've shown you my resting heart rate story. What's yours? And you don't need five years of WHOOP data to begin looking for it. You just need enough information to establish your baseline, and then you need to become curious about what causes that baseline to change. Here's how I would start. STEP 1 — FIND A WAY TO MEASURE YOUR RESTING HEART RATE CONSISTENTLY First, find the measurement tool that works for you. Maybe that's WHOOP. Maybe it's an Apple Watch, Garmin, Oura Ring, Fitbit, or another wearable. Or maybe you're tracking your resting heart rate another way. The specific device isn't the most important part of this experiment. You can even just count your pulse beats that you get in one minute while resting. Just stay consistent as you measure. If you're going to look for a trend, you want to compare measurements collected under reasonably consistent conditions. We're not trying to find the lowest number we can possibly produce. We're trying to understand our normal pattern. STEP 2 — LEARN YOUR BASELINE Next, don't start by asking: “Is my resting heart rate good?” Start with: “What is normal for me?” Look at your data over time. If you have it, look at your last month. Then three months. Six months. And eventually a year. What number—or range—does your RHR tend to return to? For me, I knew that my baseline was somewhere around the mid-50s. That's why 56 and 57 caught my attention. Those numbers weren't necessarily concerning when compared with somebody else's resting heart rate. Someone else I know has a RHR of 80 and that's in the normal range. The higher scores mattered to me, because they represented a change from my baseline. That's the first lesson: Compare yourself with yourself. STEP 3 — LOOK FOR THE DEVIATIONS Once you understand your baseline, look for the places where your data moves away from it. Don't immediately label the change as good or bad. Just become curious. When did your RHR rise? When did it fall? Was it one unusual night? Several days? Several weeks? Or did your monthly average actually begin to move? This is where we stop looking at individual dots and begin looking for a pattern. STEP 4 — PUT YOUR LIFE NEXT TO YOUR DATA Now comes the part that I think is the most interesting. Take the RHR graph and mentally place your life beside it. Ask yourself: What was happening here? Was work unusually stressful? Were you traveling? Were you sleeping less? Were you sick? Had your training load increased? Were you drinking more—or less—alcohol? Had you changed your exercise routine? Were you recovering differently? What was happening emotionally? What was happening physically? This was important in interpreting my own data. When I saw my RHR increase in January and February, I knew what was happening in my life during those months. And when I saw May increase, I also had context: I had been traveling internationally, and I knew there were issues with several days of my wearable data. Context changes interpretation. A graph can show you what changed. Your life can help you investigate why. STEP 5 — LOOK AT MORE THAN ONE METRIC Here's another important point. Don't interpret resting heart rate completely by itself. Put it next to other information. What was happening with your HRV? Your sleep? Your recovery? Your training load? Your energy? Your stress? And most importantly: How did you feel? One metric gives us a clue. Multiple signals moving together can give us a much richer picture. Think of it as your own physiological dashboard. You're looking for relationships between the signals rather than allowing one number to define whether you're doing well. STEP 6 — CHOOSE ONE VARIABLE TO EXPERIMENT WITH Now we move from observation to action. Ask: “What is one behavior I could change consistently and then watch what happens?” Maybe it's getting to bed earlier. Maybe it's improving hydration. Adding more Zone 2 exercise. Building recovery days into your training. Meditating. Walking. Changing your alcohol intake. Or simply protecting more downtime during a stressful period. Choose something that's meaningful and realistic for you. Then give it time. This is important because we're not trying to manipulate tomorrow morning's score. We're trying to see whether consistent behavior begins to influence a trend. STEP 7 — MEASURE AGAIN And now we come back to the beginning. Measure. Notice. Experiment. Adjust. And measure again. You might even keep a very simple note beside your data: What changed this month? You could write: Higher workload. Travel. Better sleep. Started Zone 2. Stopped drinking alcohol. Illness. Vacation. More recovery. Over time, you begin creating something much more useful than a collection of numbers. You're creating a map of how your body responds to your life. DISCOVER YOUR RHR STORY So here's the experiment I want to leave you with. Pull up your resting heart rate data. And ask yourself these five questions: What is my baseline? When does my RHR move above or below that baseline? What was happening in my life when it changed? What other physiological signals moved with it? What is one behavior I could intentionally change and measure over time? Then zoom out. Don't judge yourself by tomorrow morning. Look for the story. Because the goal isn't to achieve somebody else's resting heart rate. The goal is to understand your own physiology well enough to recognize when something changes. And then have strategies available to respond. That's where measurement becomes useful. It moves us from simply collecting information... to using information to make better decisions. REVIEW — WHAT DID WE LEARN? Before we close, let's pull everything together. We started with one simple metric: resting heart rate. We learned that RHR tells us how many times our heart beats per minute while we're at rest—but the number becomes much more useful when we stop comparing ourselves with other people and begin comparing ourselves with ourselves. Then we looked at my own story. My RHR rose to: 56 bpm in January. And then: 57 bpm in February. Because I understood what was happening in my life at the time, those increases gave me information I could use. Rather than simply pushing harder, I became increasingly intentional about recovery. Then the pattern began to change. My RHR repeatedly returned toward 53. And eventually something even more interesting happened. My newest six-month average moved from: 55 bpm → 54 bpm. WHOOP identified that as: 2% lower than my previous six-month average. One beat per minute. Not dramatic. But that's exactly the point. We're not looking for dramatic. We're looking for patterns. We're looking for evidence that the system may be adapting over time. And that's why my biggest lesson from this experiment isn't: “My resting heart rate is 53.” It's: “I understand my resting heart rate better than I did before.” I know my baseline. I know some of the circumstances that push it higher. I'm beginning to understand some of the behaviors associated with it moving lower. And most importantly, I know to keep watching the trend. CONCLUSION — BECOME A STUDENT OF YOUR OWN PHYSIOLOGY This brings us back to something Dr. Kristen Holmes reinforced in Episode 405: What gets measured gets improved. But after looking at this data, I want to expand that idea. What gets measured gives us information. What gets measured consistently reveals patterns. And what gets measured over time can reveal a story. That's the opportunity I hope you take away from this episode. Become curious about your own physiology. Not obsessed with it. Not controlled by a score. Curious. Learn your baseline. Notice when something changes. Put that change into the context of your life. Experiment thoughtfully. And then zoom back out and see what happened. Because ultimately, we're not collecting data just to collect more data. We're trying to turn: Data → Awareness → Action → Adaptation. And that brings us right back to our Movement Loop: Movement → Brain Activation → Attention → Learning → Recovery → Adaptation → Performance → Greater Capacity. Your resting heart rate is only one metric. But it gives us a perfect example of what adaptation can look like when we stop staring at today's number and start paying attention to the larger pattern. So sometime after listening to this episode, open your own data. Go back three months. Six months. A year if you can. And ask yourself: “What story has my body been trying to tell me?” You might be surprised by what you find. COMING NEXT — BONUS EPISODE 4 And there's one part of my own physiological dashboard that I deliberately haven't explored deeply today. Sleep. Because recovery doesn't end when we stop exercising. Some of the most important recovery processes happen while we're asleep. So before we return to Dr. John Medina and move deeper into attention, learning, and cognition, I want to stay with the recovery side of our Movement Loop for one more bonus episode. In Bonus Episode 4, we're going to investigate restorative sleep. What exactly is restorative sleep? How can we measure it? What can our sleep data tell us? And perhaps most importantly: How can we use that information to improve the way we recover, adapt, and perform? We'll apply the same approach we used today. Not just: “How did I sleep last night?” But: “What story is my sleep telling me over time?” Because movement creates the stimulus. Recovery creates the opportunity to adapt. And sleep may be one of the most important places where that recovery takes place. I'll see you next time for Bonus Episode 4: The Story Behind My Restorative Sleep. REFERENCES [i]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 405 “Movement Isn't Enough: How Recovery Drives Adaptation”  https://andreasamadi.podbean.com/e/movement-isnt-enough-how-recovery-drives-real-adaptation/   [ii] Health Direct “What is RHR?” https://www.healthdirect.gov.au/resting-heart-rate

In this bonus episode Andrea Samadi introduces the Predictable Performance System, a practical roadmap from her Brain's Operating System. She shows how measuring patterns—not chasing daily scores—plus consistent movement and targeted recovery behaviors create reliable adaptations and better performance over time. Andrea shares two real-world experiments (including a nine-day green recovery streak), five clear steps—measure, move, recover, adapt, perform—and a simple 7-day challenge to help you discover the single habit that unlocks more consistent results. On BONUS EPISODE 2, we will cover: Why high performance isn't about being “green” every day (using a wearable device) What nearly 2,000 recovery scores taught me about consistency and performance Why your daily inputs matter more than any single recovery score How I reached a personal best of 9 green recoveries in a row What happened when hard training caused my recovery to drop—and why that wasn't failure How another WHOOP user improved his recovery by identifying one key gap: hydration How to find your own gap in sleep, hydration, stress, movement, training load, or recovery The Predictable Performance System™: Measure → Move → Recover → Adapt → Perform → Repeat Why recovery is the bridge between today's effort and tomorrow's capacity How to create your own 7-Day Predictable Performance Experiment The key question to ask yourself: “What is the one missing input that could unlock my next level of performance?” The goal: Find your gap. Uncover your recipe. Build the system that works for you. BONUS EPISODE 2 The Predictable Performance System™ How Small Daily Inputs Create Better Recovery, Adaptation and More Consistent Results WELCOME BACK Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, where we explore how understanding the brain can help us create measurable improvements in our well-being, achievement, leadership, productivity, and results. I'm Andrea Samadi, and over the past several months, we've been building something much bigger than a collection of interviews. We've been building what I call The Brain's Operating System—a roadmap for understanding how our brain and body work together to create optimal human performance. Before we jump into today's second Bonus Episode, let's quickly remember where we've been. PHASE 1 — REGULATION & SAFETY Everything begins with regulation. Before the brain can learn, perform, or grow, it first needs the biological conditions that support safety and stability. In Phase 1, we explored sleep, stress regulation, trauma, resilience and the nervous system. The lesson was simple: Regulation creates the conditions for growth. PHASE 2 — NEUROCHEMISTRY & MOTIVATION Then we asked: What moves us into action? We explored dopamine, beliefs, motivation, habits, attention and sustained effort. We learned that motivation isn't simply about willpower. Our brain is continually learning: What's worth pursuing? What should I repeat? Where should I invest my energy with? Phase 2 gave us some direction. PHASE 3 — MOVEMENT, LEARNING & COGNITION And now we're deep inside Phase 3. This is where movement becomes much more than exercise. Movement activates the brain. It supports attention. Learning. Memory. Metabolism. And when movement is paired with adequate recovery, something important happens: Adaptation. That's where our system begins to change. So the basic sequence we've been studying is: Movement → Recovery → Adaptation → Performance. But while studying this process, another question kept coming back to me. Why do some people consistently improve...while others feel like they're starting over every Monday and they are searching for the right formula. That question led me to today's framework: THE PREDICTABLE PERFORMANCE SYSTEM™ And this Bonus Episode is where I want to put the science into action. Throughout The Brain's Operating System, these Bonus Episodes will give me an opportunity to step away from the interviews and show you what happens when I apply what we're learning to my own life. I'll share the experiments. The data. What worked. What didn't. And most importantly... what we can learn from it, so we can ALL apply this information to our own lives. Because neuroscience becomes much more useful when we can turn what we know into something we can actually do. THE QUESTION THAT STARTED THIS EXPERIMENT Over the past five years, I've tracked close to 2,000 recovery scores using WHOOP (wearable device). And recently something happened that surprised me. I recorded nine green recoveries in a row (which meant for 9 days in a row, I had mastered recovery (my body's ability to take on strain and perform). This recovery score is calculated overnight using my RHR, HRV, RR, SpO2 (blood O2) and skin temperature. Factors like strain, stress and lifestyle choices affect this Recovery Score. That was a personal record. For years, I could put together a few strong days. Sometimes even a strong week. My record for years was 7 days in a row. But eventually something would interrupt the pattern. I'd train too hard. Sleep poorly. Travel. Get busy. Or simply fail to give myself enough time to recover. So when I reached nine consecutive green recoveries, instead of just celebrating the streak, I became curious. I asked: What changed? Because I wasn't on vacation. My work hadn't disappeared. I was still recording the podcast. Still exercising. Still traveling. Waking up early. Eating the same diet. In those green days most of the days I avoided alcohol (something I have learned from measuring everything I ingest—this will automatically tank my recovery score) but I did have one drink a couple of these days and still managed to keep a green score. Something that was highly unusual. I kept wondering what was I doing differently. Life hadn't suddenly become easy. So what was different? I went back through my data. And I stopped looking at individual scores. Instead, I started looking for patterns. That distinction changed everything. DON'T CHASE THE SCORE. STUDY THE PATTERN. When I first started tracking recovery, I'd look at each morning individually. Green? Great. Yellow? What did I do wrong? Red? I must have done something terribly wrong!   Looking at the patterns, I did learn that after a 4-hour hike, even one alcoholic drink will kick my recovery score into the red unrecovered zone. When you push your body hard, it's just not worth it to ingest a neuro-toxin. At least for me, it's not worth it. We are all different, and that's why measuring your own data is a valuable activity. What tanks my score, might not tank yours. Now I'm wondering what happens repeatedly? What tends to happen before my strongest recoveries? What happens before my worst ones? (the recipe was beyond clear here). What habits disappear when my recovery starts declining? And which habits consistently appear when it improves? That's where the story became much clearer. It wasn't one workout. It wasn't one supplement. It wasn't one perfect night's sleep. And it definitely wasn't motivation. It was the accumulation of small behaviors being repeated consistently. And that led me to one of the most important lessons from this entire experiment: The recovery score doesn't create the result. The behaviors that happened before the recovery score create the conditions for the result. I learned my recipe to create a RED recovery, and how to create a GREEN. The wearable device simply gives us feedback on how well we are doing with our recipe for success. THE DATA TELLS TWO STORIES When I looked at the data, I realized I actually had two experiments happening. The first was mine. I had the recipe for how to recover, and how to tank my score. The second belonged to another WHOOP user. And together, they revealed something much more interesting than either story alone. STORY ONE — MY DATA When I zoomed out across 6 months, my average recovery was around 58%. That's real life. There were excellent weeks. There were difficult weeks. Travel. When I was away internationally, sometimes without internet, the data didn't record correctly, but this is a good picture of what my scores look like. Work. Training. Stress. Vacations. Life happens. But recently that monthly average climbed to approximately 63%—an 11% improvement over the month before. For me, that mattered. Historically, when my monthly recovery averages climbed substantially, it was often because I had removed myself from normal life. Maybe I was on vacation. Maybe I was completely unplugged. But this time I wasn't. I was working. Training. Recording. Traveling. Living normal life. Life didn't become easier. My daily system became more consistent. And eventually that consistency produced something I'd never seen before: Nine green recoveries in a row. But here's what happened next. If you look at the graph…I just went about life as usual. I trained hard. My recovery dropped. And that became perhaps an even more important part of the experiment. Because this time I didn't panic. I didn't interpret one lower score as failure. I simply returned to the consistent behaviors that had been working in my GREEN streak. Sleep. Hydration. Movement. Stress management. Recovery time. And within a few days, the stronger recovery scores returned. That taught me something important: Predictable performance does NOT mean perfect performance. It means that you've got to find a system you know how to return to. My GREEN scores are now predictable. STORY TWO — FIND THE LEVER Around the same time, another WHOOP user turned to me and asked “why am I stuck in RED (unrecovered) everyday?” His pattern looked completely different. His monthly recovery average was around 41%. Lots of yellow. Lots of red. And very little improvement. Instead of randomly changing everything, we looked at the inputs. Sleep. Stress. Training load. Recovery time. Hydration. And one variable stood out to me. Hydration. So rather than redesigning his entire life, we focused on consistently improving that one behavior. When I say he improved hydration, we increased not just water, but we added an electrolyte drink (Liquid IV sugar free[i]) to his water to replenish minerals like sodium and potassium that he was losing from sweating in the 115 degree weather we are experiencing at the moment in AZ. Then we watched the data. His recovery pattern improved. More yellows appeared. His averages increased. And his recovery became more consistent. Today I asked him what he's noticed with this one change, and he let me know that his scores have been creeping up slowly. No green scores yet, but he's high yellow, which shows me that he's cracking his recovery recipe. Now, that doesn't mean hydration is the magic answer for everyone. That's not the lesson. The lesson is: Find YOUR lever. For one person, it might be hydration. For someone else, it might be sleep. Alcohol. Stress. Training volume. Late-night eating. Travel. Or simply not allowing enough recovery between difficult training sessions. Your job isn't to copy someone else's system perfectly. Your job is to use feedback to discover what matters most for you. Find your gap in your recovery system and you unlock more consistent, predictable performance. TAKEAWAY #1 STOP GUESSING. START MEASURING. You cannot recognize a pattern you aren't observing. And you don't need WHOOP to do this. Just find what tool works best for you. You could track five simple things each morning: Sleep How well did I sleep? Energy How energetic do I feel? Stress How stressed or regulated do I feel? Movement What did I do yesterday? Recovery behaviors Did I hydrate, recover and give my body what it needed? Give each category a simple score out of 10. Then look at the entire week. Not  just one day. TIP TO IMPLEMENT: For the next seven days, spend 30 seconds each morning recording: Hours of sleep Energy from 1–10 Stress from 1–10 Yesterday's movement One recovery behavior Don't change anything yet. First, collect information. Look for patterns before looking for the solution. THE BIG REALIZATION As I studied both experiments, the framework became obvious. Recovery isn't something that simply happens to us. There are many things we can't control. But every day we can influence the probability of recovering well. Our choices create patterns. Patterns create trends. Trends influence adaptation. And over enough time... those adaptations influence performance. Which brings us to the system. THE PREDICTABLE PERFORMANCE SYSTEM™ There are five steps. STEP 1 — MEASURE Awareness comes first. Track enough information to recognize trends. But remember: The goal isn't to become obsessed with data. (I'm borderline obsessed with mine). The goal is to use data to make better decisions. ASK YOURSELF: What's improving? What did I do to get this improvement? Write it down. What's declining? What did I do to tank my score? Write it down. And what repeatedly happens before each pattern? Learn your recovery recipe. What works for you? What does not work? TIP: Look at your weekly average instead of judging yourself by one day. One bad night doesn't define your health. One hard workout doesn't destroy your fitness. One red recovery doesn't erase your progress. Look for the trend. Learn what your personal recipe for success is. STEP 2 — MOVE Movement is the input. This is where Phase 3 begins. Movement challenges the system. We don't want to aim for a month of all green or high recoveries, because then we aren't challenging our system. Movement activates the brain and body and provides the stimulus from which adaptation can occur. But movement doesn't always mean crushing yourself in the gym. It might mean: Walking. Strength training. Hiking. Mobility. Cycling. Running. Playing a sport. Or simply interrupting long periods of sitting. TIP TO IMPLEMENT: Ask yourself each morning: "How will I move today?" Don't leave movement to chance. Put something on the calendar. Even a 20-minute walk counts. Consistency matters. STEP 3 — RECOVER This is the step I underestimated for years. I understood effort. I understood discipline. I understood training. But I didn't fully appreciate that the work isn't complete when the workout ends. The brain and body still have to process the stimulus. So recovery becomes an active part of the performance system. Protect sleep. Hydrate. Manage stress. Build recovery into the schedule. And learn when not to push. TIP TO IMPLEMENT: Create what I call your Recovery Minimums. Choose three behaviors that you protect even during busy weeks. For example: My Recovery Minimums ✓ Consistent sleep (going to bed and waking up at the same time) ✓ Daily hydration (I use liquid IV in the day and LMNT hot chocolate at night) ✓ Daily movement (I walk every morning, hike on the weekends, fit in gym workouts and strength training) to keep movement going. ✓ Stress regulation (always a work in progress, but breath work is my current way to manage stress) ✓ Time for recovery (I stack meditation and infrared sauna use together to save time). Your list may look different. But decide what your minimums are before life gets busy and you aren't putting time into recovery. STEP 4 — ADAPT This is the part we usually can't see. And it's one of the reasons people quit too early. Adaptation happens behind the scenes. You train. You recover. And your system responds. Over time, movement becomes easier. Your capacity expands. Your cardiovascular system becomes more efficient. Skills become more automatic. Your tolerance for challenge increases. Then one day... something that once felt difficult feels normal. TIP TO IMPLEMENT: Don't only measure outcomes. Look for evidence of adaptation. Ask: Is this workout getting easier? Am I recovering faster? Is my resting heart rate trending differently? Am I sleeping better? Look for how many wakes you have each night. Can I handle more work without feeling depleted? Is my concentration improving? Am I stronger? Do I have more energy? Those are clues that the system is adapting.   STEP 5 — PERFORM This is where most people want to start. Results. Achievement. The High Performance. But performance isn't Step One. It's Step Five. First we provide the stimulus. We move. Then we recover. Then we adapt. And eventually... performance becomes evidence that the earlier steps worked. You will notice you can sit longer, stay focused on one task, and see tasks through to completion. This changes the question from: "How can I perform better today?" to: "What can I do today that makes better performance more likely tomorrow?" That's a very different way of thinking. TAKEAWAY #2 DON'T TRY TO FIX EVERYTHING. One of the most useful things we learned from the second recovery experiment was that sometimes one behavior acts as a bottleneck. For the person with the low recovery score, hydration appeared to be an important lever. Stick to changing ONE thing at a time. When I first saw his HRV, I wanted to go there, but we started with hydration. So here's something you can try. Look at your own patterns and ask: "What is the ONE behavior that would make everything else work better?" Maybe it's getting to bed earlier. Maybe it's drinking more water. Maybe it's moving every day. Maybe it's reducing alcohol. Maybe it's taking a recovery day. Maybe it's managing evening stress. Start there. TIP: Run a seven-day experiment. Change one variable. Keep everything else reasonably consistent. Track what happens. Then evaluate. Don't guess. Test. This has been the most eye-opening part of finding my own personal recipe for high performance. Once you uncover yours, you can create your own predictable formula for high performance.   TAKEAWAY #3 CREATE A BASELINE YOU CAN RETURN TO. One of the biggest changes in my thinking came after the nine-green streak ended. My recovery dropped after hard training. But I knew what to do. I returned to the system. That's resilience. Not maintaining perfect conditions forever. But knowing how to return to your baseline when life knocks you away from it. Ask yourself: "When everything gets busy, what behaviors bring me back?" Write them down. That becomes your reset protocol. That's how I was able to create high recoveries the past few days making my monthly recovery a 16% increase over last month. TAKEAWAY #4 RECOVERY IS THE BRIDGE While developing this framework, I kept seeing the same image in my mind. A bridge. On one side is today's effort. On the other side is tomorrow's capability. Recovery is the bridge connecting the two. Without sufficient recovery, today's effort may never fully become tomorrow's capacity. With recovery, we give the brain and body an opportunity to adapt. Today's habits create the conditions for today's recovery. Recovery supports tomorrow's adaptation. Adaptation creates future capacity. And expanded capacity improves performance. That's the system. YOUR 7-DAY PREDICTABLE PERFORMANCE EXPERIMENT Here's your action step from today's episode. For the next seven days: MEASURE Track sleep, energy, stress and how overall recovered you feel each day. If you don't have a device to do this, just rank yourself on a scale of 0-10. MOVE Do something intentional every day. RECOVER Protect the recovery behaviors you've identified as most important. Mine are daily meditation, journaling, hydration, breath work and sauna use. LOOK FOR ADAPTATION Notice what begins becoming easier or more consistent. Where do you feel stronger? REVIEW YOUR PERFORMANCE At the end of seven days, ask: What improved? What got worse? What behavior had the biggest effect? What should I repeat next week? That's it. You're not trying to create a perfect week. You're trying to learn how your own system works. I don't know what your recipe for high performance will look like, but once you've got this recipe, your life will never be the same. THE BIG TAKEAWAY After nearly 2,000 recovery scores, here's what I believe matters most. Don't chase the score. Chase the behaviors that create the score. (Notice what they are—write them down). Don't chase one perfect workout. Build consistency. Don't panic when the data drops. Investigate. Don't change ten things at once. Find the lever. And above all... don't confuse effort with adaptation. Sometimes the thing that moves us forward isn't doing more. It's allowing the work we've already done to become part of us. The goal isn't perfect recovery. The goal isn't nine green days (while I've got my eye on how I can make this 10)… The goal isn't controlling every variable in our lives. The goal is to create a system that makes better outcomes more likely. Better days become better weeks. Better weeks become better months. And over enough time... what once felt difficult can become your new normal. REVIEW AND CONCLUSION To review and conclude BONUS EPISODE 2: Find the Gap—How Recovery Unlocks Predictable Performance, here's where we are in The Brain's Operating System. Phase 1 taught us to regulate. Before we can learn, perform, or grow, we need the biological conditions that support safety and stability. Phase 2 taught us what drives us to act. We explored motivation, dopamine, beliefs, attention, and the internal chemistry that moves us toward a goal. And now... Phase 3 is teaching us how we change. We move. We create a stimulus. We recover. The brain and body adapt. Our capacity expands. And eventually, that adaptation shows up as better performance. That's why today's framework matters. Because when performance feels inconsistent, the answer isn't always to work harder. Sometimes we need to ask: Where is the gap in my system? Is it movement? Sleep? Hydration? Stress? Recovery time? Consistency? Because when we can identify the gap, we can begin to change the input. And when we change the input consistently... we create new conditions for adaptation. That's how performance begins to change. So remember the sequence: Measure. Move. Recover. Adapt. Perform. And then repeat. Because performance isn't a finish line. It's feedback from the system you're building.   When we complete Phase 3, we'll soon move into Phase 4—Connection, Emotion & Social Intelligence, where another layer enters the system: Other people. Relationships. Emotion. Trust. Communication. Empathy. Leadership. And then in Phase 5—Integration & Human Performance, we'll bring everything together: Regulation. Motivation. Movement. Recovery. Emotion. Relationships. Learning. Purpose. And performance. Because ultimately, no system works in isolation. Human performance is the result of all of these systems working together. FINAL TAKEAWAY If there's one idea I hope you remember from today's episode, it's this: Don't just chase the outcome. Study the system producing it. If your results aren't where you want them to be... find the gap. Because the gap may not be in your effort. It may be in your recovery. And when you find the gap in your recovery system... you unlock your next level of adaptation, capacity, and performance. Thank you for joining me for this second Bonus Episode. If today's framework helped connect the dots for you, I'd love to hear what you discover. What's the one habit that has the greatest impact on your recovery and performance? Sleep? Movement? Hydration? Stress management? Recovery time? And if you try the 7-Day Predictable Performance Experiment, pay attention to what your own data teaches you. Not whether every day is perfect. But what patterns begin to emerge. Until next time... Keep measuring. Keep moving. Keep recovering. Give your brain and body time to adapt. And keep building the systems that make better performance more predictable. Have an incredible week and we'll see you on EP 405 where we revisit Dr. Kristen Holmes and dive deep into more ways to improve our recovery., RESOURCES:   Phase 1: Regulation & Safety The Foundation Core Question: Is the nervous system safe enough to learn? Everything begins with regulation. Before we can focus, learn, lead, or perform, the brain first asks one fundamental question: Am I safe? Throughout Phase 1, our guests showed us that regulation isn't simply about reducing stress—it's about creating the biological conditions that allow the brain to learn, adapt, and thrive. Together we explored: Baland Jalal – how sleep, curiosity, imagination, and creativity prepare the brain for learning. https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/ Dr. Bruce Perry – why regulation, rhythm, and relationships form the foundation of every healthy nervous system.  https://andreasamadi.podbean.com/e/safety-first-why-a-regulated-brain-is-the-key-to-learning/ Dr. Sui Wong – how lifestyle medicine and autonomic balance build lifelong brain resilience. https://andreasamadi.podbean.com/e/your-eyes-the-brain-s-early-warning-system/ Rohan Dixit – how heart rate variability gives us real-time feedback on our ability to regulate stress. https://andreasamadi.podbean.com/e/breathe-to-reset-how-hrv-tech-reveals-hidden-stress/ Dr. Kristen Holmes – how recovery metrics reveal our physiological readiness to perform. https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/ Dr. Antonio Zadra – how sleep and dreaming consolidate memories, regulate emotions, and generate insight. https://andreasamadi.podbean.com/e/when-brains-dream-how-sleep-integrates-emotion-insight-and-creativity/ Together these conversations taught us that sleep and stress regulation aren't optional—they're the operating system that allows every higher brain function to work. Phase 2: Motivation & Neurochemistry The Direction Core Question: What moves us into action? Once the brain feels safe, it becomes ready to pursue goals. In Phase 2, we explored the internal chemistry that transforms intention into action. Our experts helped us understand that sustainable motivation isn't about willpower—it's about aligning our beliefs, thoughts, attention, energy, and movement. Together we discovered: Bob Proctor — our beliefs determine the direction of our lives. https://andreasamadi.podbean.com/e/belief-first-the-neuroscience-of-motivation/ Dr. Carolyn Leaf — our thinking literally changes our brain chemistry. https://andreasamadi.podbean.com/e/thoughts-as-biology-how-your-mind-shapes-neurochemistry/ Dr. John Medina — attention determines what the brain encodes and remembers. https://andreasamadi.podbean.com/e/theory-of-mind-the-missing-link-between-attention-reward-and-motivation Dr. Anna Lembke- Dopamine, Motivation and Why the Brain Repeats Behavior https://andreasamadi.podbean.com/e/dopamine-nation-the-pleasure%e2%80%93pain-balance-that-drives-motivation/ Dr. Friederike Fabritius — managing our energy allows high performance to become sustainable. https://andreasamadi.podbean.com/e/fun-fear-focus-closing-the-motivation-loop/ Dr. Chuck Hillman & Paul Zientarski — movement activates the brain, preparing it to learn. https://andreasamadi.podbean.com/e/move-to-learn-how-movement-activates-the-brain-and-fuels-motivation/ By the end of Phase 2, we introduced what became The Motivation Loop, showing how beliefs influence thoughts, thoughts influence actions, actions create results, and results reinforce future beliefs. Phase 3: Movement, Learning & Human Performance The Transformation Core Question: How does movement change the brain—and how does recovery transform that change into performance? Now we're taking the next step. Phase 3 builds on everything we've learned so far. If Phase 1 created a regulated nervous system... If Phase 2 created motivation and direction... Phase 3 explains how the brain and body actually become stronger. Together we've explored this process through conversations with: Dr. Chuck Hillman & Paul Zientarski — why movement activates the brain before learning. https://andreasamadi.podbean.com/e/movement-first-how-a-20%e2%80%91minute-walk-lights-up-the-brain/ Dr. John Ratey — how exercise builds a healthier, younger brain. https://andreasamadi.podbean.com/e/movement-matters-how-every-move-rewires-the-brain/ Dr. Kristen Holmes — why recovery determines adaptation and readiness. Dr. John Medina — how attention transforms movement into lasting learning. Jason Whitrock — how metabolism and cellular energy fuel long-term performance. WHERE WE ARE GOING NEXT Phase 4 — Connection, Emotion & Social Intelligence The Human System Core Question: How do we thrive with other people? The brain didn't evolve in isolation—it evolved through relationships. In Phase 4, we'll explore emotional intelligence, empathy, communication, trust, leadership, and psychological safety to understand how our relationships shape learning, well-being, and performance. Phase 5 — Integration & Human Performance The Complete System Core Question: How do all the systems work together? In our final phase, we'll bring everything together—regulation, motivation, movement, emotion, relationships, learning, and recovery—into one integrated framework. We'll discover how these systems work together to create measurable improvements in our well-being, achievement, leadership, productivity, and results. REFERENCES: [i] Liquid IV https://www.liquid-iv.com/collections/hydration-multiplier-sugar-free    

August is NationalImmunization Awareness MonthStaying Safe Side by Side Each Month, RHR interviews Amy Bethge, the Director of Health at the Housatonic Valley Health District about important health and safety issues.Read the August Newsletter.

August is NationalImmunization Awareness MonthStaying Safe Side by Side Each Month, RHR interviews Amy Bethge, the Director of Health at the Housatonic Valley Health District about important health and safety issues.Read the August Newsletter.

AFROJACK drops music from GENESI, Amél, Dom Dolla, Gil Glaze & Sven Fields, Chris Lake & Skrillex, Benny Benassi & Matt Sassari, Black V Neck & IVAN. and many more on a brand new #JackedRadio! Vintage Culture, Nariman, rhys from the sticks - Think Too Much 01:00Miss Monique, Kapuchon, GLZ - Hot Sauce 02:58Green Velvet & Detlef - Bounce UR Body 07:32Gil Glaze & Sven Fields ft. Bipolar Sunshine - Eyes 10:58Cloonee, Prospa, Tristan Henry - Good Girl 14:34Shermanology - Let's Go 18:01IVAN. & Black V Neck - Run One 20:24Benny Benassi, Matt Sassari - Every Single Day (feat. Dhany) 22:22AFROJACK & Gil Glaze - Allein 25:34GENESI - 94 29:26Kapuchon - Secret Moves 33:48WELKER - LA TO IBIZA 37:08Chris Lake, Skrillex, RHR - É o Bonde 39:22Biscits - bringing me down (bad love) 43:32Thomas Newson - Party Pumpa 47:14Matt Faulk - HIM 49:40Maesic - Technologic 51:40KETTAMA - Comes and Goes (Dom Dolla Remix) 52:38Amél - Send It To The Night 57:48

RHR interviews Jenn Crane, Chairperson of theNorth Canaan Events Committee, about the upcoming Railroad Days activities taking placeThursday August 6 to Sunday August 9.

RHR interviews Jenn Crane, Chairperson of theNorth Canaan Events Committee, about the upcoming Railroad Days activities taking placeThursday August 6 to Sunday August 9.

RHR interviews Gretchen Hachmeister (Executive Director) andLee Huber (Director of Development and Events) about theSummer Weekend Book Signinga 3 day event startingFriday July 31 and concluding on Sunday, August 2. 28th Annual Sharon Summer Book SigningFriday, July 31st – Sunday,... Read More ›

RHR interviews Gretchen Hachmeister (Executive Director) andLee Huber (Director of Development and Events) about theSummer Weekend Book Signinga 3 day event startingFriday July 31 and concluding on Sunday, August 2. 28th Annual Sharon Summer Book SigningFriday, July 31st – Sunday,... Read More ›

The hosts for the 2026 Wisconsin Farm Technology Days, No Joke Dairy in Stratford, are examples of what a partnership with Focus on Energy can accomplish. Pam Jahnke visits with Matt Redetzke, one of the brothers farming, about their fifth-generation family farm in Marathon County. Through careful planning with Focus on Energy, the farm has achieved considerable savings on several projects around the farm. Focus on Energy Advisor, Kevin Weiler, explains the amount of energy saved - and the money that was kept in the farm families pocket! Energy Efficiency Upgrades with Focus on EnergyNo Joke Dairy has implemented a series of energy-saving improvements in partnership with Focuson Energy:• Livestock Waterers (Installed in 2022 and 2023)o Installed new waterers that use less electricity and keep water from freezing in winter.The cows always have clean water to drink, even during the colder months. Thesewaterers save money on energy bills and keep the animals comfortable. • LED Exterior Lighting (2023)o Replaced exterior lights with LED lights. LEDs make outdoor areas safer for everyoneand last longer, reducing the need to replace them as often.• Refrigeration Heat Recovery (RHR) System (2020)o Installed an RHR system that takes heat from the milk-cooling process and uses it towarm water for the farm. The farm needs less electricity or fuel to make hot waterfor cleaning. • Variable Frequency Drive (VFD) Vacuum Pump (2019)o Upgraded to a vacuum pump with a VFD to allow the milking system to run at the powerneeded, instead of at full power all the time. This reduces electricity use and extendsequipment life. • High-Bay LED Fixtures (2019)o Improved lighting inside the barn with high-bay LED fixtures to create a brighter, saferworkspace while using less energy than traditional high-intensity lamps.See omnystudio.com/listener for privacy information.

The Friday Night Beat Sweats w/Ström ft. Matias Jofre Show: The Friday Night Beat Sweats w/Ström Artist: Ström Guest: Matias Jofre Air Date: 17 July 2026 Genre: House / Bass House / Tech House / UK Garage / Deep Tech One hour from Ström, One hour from Matias Jofre. House. Tech. UKG. Enjoy! Tracklist: Ström Mix: it's murph - Food for the Soul (Original Mix) Tiga, Chris Lake, Aatig - Party Time (feat. Aatig) (Extended Mix) DJ Susan, Rich DietZ - Rock N Roll Pt 3 (Extended Mix) CASHEW - Funk Phenomenon (Extended Mix) Kyle Watson, Body Ocean - Are You The Same (Extended Mix) Richard Vission - Feel It (Powertools DUB) Eats Everything - Make Some Noise (Extended Mix) Wax Motif - Bite Down (Extended Mix) Oppidan - MR. SANDMAN (Original Mix) it's murph - Body High (feat. Emi Grace) (Extended) Chris Lake, Skrillex, RHR - É o Bonde (Original Mix) Chris Isaak - Wicked Game (Proppa Treatment) Dusky - Eros (Interplanetary Criminal Remix) Jigitz, Tabi - s.o.s (extended) Anti Up - I Cannot (Extended Mix) Matias Jofre Mix: Duke Dumont, Shaun Ross - Red Light Green Light (Original Mix) FISHER (OZ) - Crowd Control (Original Mix) 50 Agua De Coco (Wayne Madiedo, Fhaken Extended Remix) n808 - Stuck To The Floor (Extended Mix) Raxon - Your Fault (Original Mix) Rosper - Hijack (Original Mix) Sascha Ciccopiedi - High Lover (Original Mix) Sascha Ciccopiedi - Enter The Game (Original Mix) Wild Ride (Marc Houle Remix) Oct 13 (Marc Houle Interpretation) Funky Bassline (Beltran Remix) Brainwave 2.0 (Raxon Mix) Originally broadcast on Data Transmission Radio. Listen live and explore the archive: https://radio.datatransmission.co

RHR interviews Sue Frisch and Erick Olsen about theSummer Weekend in Norfolk A Three-day Festival in Norfolk, Connecticut!July 31, August 1 & 2, 2026 / Our 11th annual summer Weekend!

RHR interviews Sue Frisch and Erick Olsen about theSummer Weekend in Norfolk A Three-day Festival in Norfolk, Connecticut!July 31, August 1 & 2, 2026 / Our 11th annual summer Weekend!

Le mix de Afrojack dans 103 Klubb le 20 Juin 2026 de 20H à 21H Tracklist: Kapuchon - Secret Moves *** Chico Rose (NL) - Chompa *** ACRAZE, Rello - Pump That Body *** Skrillex, Chris Lake, RHR - É o Bonde *** Shimza x ARCO x Kasango - Fire Fire (Gil Glaze Private Mix) *** Benny Benassi, Matt Sassari feat. Dhany - Every Single Day *** Volkoder - My House *** Tiga x Piero Pirupa - Love Don’t Dance Here Anymore *** D.O.D & niina - Feel For You *** Odd Mob & Walker & Royce feat. Benni Ola - Can't Say Nah *** Green Velvet, Detlef - Bounce UR Body *** Miss Monique, Kapuchon, GLZ - Hot Sauce *** CID - OUTSIDE *** Gil Glaze feat. Stripe - No Light *** Justė, Jaxstyle, Jon - Turn The Lights Off (AFROJACK Remix) *** AlunaGeorge, Aluna, Riordan, Danny P, Caleb Laurenson - Best Be Believing *** Sick Individuals & AFROJACK - The Last Time

RHR interviews Jenn Crane, Chairperson of the North Canaan Events Committee, about the upcoming “Summer Nights of Canaan” Carnival, Parade, Fireworks and other events from July 15 to 19.

RHR interviews Jenn Crane, Chairperson of the North Canaan Events Committee, about the upcoming “Summer Nights of Canaan” Carnival, Parade, Fireworks and other events from July 15 to 19.

Staying Sun Safe During UV Protection Month Each Month, RHR interviews Amy Bethge, the Director of Health at the Housatonic Valley Health District about important health and safety issues.Read the July Newsletter.

Staying Sun Safe During UV Protection Month Each Month, RHR interviews Amy Bethge, the Director of Health at the Housatonic Valley Health District about important health and safety issues.Read the July Newsletter.

Air Date: Friday July 3 2026 Download: flg.dj/dls-724 Thando - Out of my Mind Dj Kone & Marc Palacios, ROMBE4T - Press Play Eddie Amador, Nicola Fasano, Karl8 & Andrea Monta - House Music John Lebel, AstroHertz - Stay The Same SNRS - Feel The Power LEFTI - The Love Dario Nunez, Danny Rhys - No Pares Sigue Marc Vedo - I'm Feeling Love Fedde Le Grand - Rhythm Of The Night (Fedde Le Grand Remix) Dario Nunez & Astra Deejay - This Is The Sound Alexander Som - Out Of My Head Solomun, Skrillex - Rumpta Kapuzen, GetCosy - Concentrate Skrillex, Chris Lake, RHR - É o Bonde Fedde Le Grand vs Fisher - Back N Forth vs You Little Beauty (Mashup) Fedde Le Grand - I Am Ready Sowel - Tus Pasos SUBURBIA - Stop Go Tribel Saints - Perfect Love (Qubiko Remix) Youtube: flg.dj/dls-yt 1001tracklists.com: flg.dj/dls-tr Website: flg.dj/darklight-sessions Darklight Sessions on Spotify: flg.dj/dls-sp Darklight Sessions on Apple Podcasts: flg.dj/apple More Fedde Le Grand: FeddeLeGrand.lnk.to/FindMe

RHR interviews Joanne Borduas, CEO ofCommunity Health and Wellness Centerslocated in Torrington, Winsted and North Canaan.We discuss the various services offered at the Centers. High-Quality, Affordable Healthcarefor Your Whole FamilyYour Health Care Home MEDICAL   |   DENTAL   |   BEHAVIORAL HEALTH​Call 860-489-0931 to make... Read More ›

RHR interviews Christine Gevert, Founder and Artistic Director of Crescendo.We talk about the upcoming Choral Workshops and Talks taking place at Saint James Place, 352 Main Street, Great Barrington, MA Wednesdays, July 8 – August 5, 2026at Saint James Place, 352... Read More ›

RHR interviews Gretchen Hachmeister of the Hotchkiss Library of Sharon, Reverend J. Dawson Miller of the Sharon Congregational Church,and Abbey Nova of the Sharon Historical Society & Museum.We talk about the July 4th celebrations taking place on July 4th.

RHR interviews Gretchen Hachmeister of the Hotchkiss Library of Sharon, Reverend J. Dawson Miller of the Sharon Congregational Church,and Abbey Nova of the Sharon Historical Society & Museum.We talk about the July 4th celebrations taking place on July 4th.

RHR interviews Christine Gevert, Founder and Artistic Director of Crescendo.We talk about the upcoming Choral Workshops and Talks taking place at Saint James Place, 352 Main Street, Great Barrington, MA Wednesdays, July 8 – August 5, 2026at Saint James Place, 352... Read More ›

RHR interviews Joanne Borduas, CEO ofCommunity Health and Wellness Centerslocated in Torrington, Winsted and North Canaan.We discuss the various services offered at the Centers. High-Quality, Affordable Healthcarefor Your Whole FamilyYour Health Care Home MEDICAL   |   DENTAL   |   BEHAVIORAL HEALTH​Call 860-489-0931 to make... Read More ›

RHR interviews Kenneth Monteiro, President of the Amenia Garden Club.We talk about the 40 year old plus garden club and the upcomingReal Gardens of Amenia Tour on July 11 from 10:00 AM to 2:00 PM Amenia Garden Club PresentsThe Real... Read More ›

RHR interviews Kenneth Monteiro, President of the Amenia Garden Club.We talk about the 40 year old plus garden club and the upcomingReal Gardens of Amenia Tour on July 11 from 10:00 AM to 2:00 PM Amenia Garden Club PresentsThe Real... Read More ›

This week Chica picks her Up All Night tracks and OKAYVAL is on guest mix duties.1. GUDFELLA ft. Jitwam - Morning Coffee (Vintage Culture & Volkoder Remix) 00:00:432. Chris Avantgarde - Concrete Professional 00:04:473. Enzo is Burning - All The Ladies 00:08:564. Cloonee & Nice & Smooth - I Rhyme Quick 00:12:115. Chris Lake, Skrillex & RHR - É o Bonde 00:16:416. Prospa - Let The Music 00:20:547. Tiga & Piero Pirupa - Love Don't Dance Here Anymore 00:24:268. Peace Control, Von Boch & TEAMO - Deep (Just Right) 00:28:109. OMNOM & Sven Lochenhoer - Watch Where You Walk (Sidewalk Talk) 00:31:5310. Volkoder - My House 00:35:0611. OMRI. & Yamagucci - My Killers 00:38:3512. Lu.Re - Rock The House 00:43:3613. PAWSA - Ride On Me 00:46:1814. Azzecca - back 2 u 00:51:0715. Joshwa - Let's Get Ill 00:55:1416. MPH & Nathan Nicholson - Long Goodbye 00:59:2117. MALUGI ft. Sam Harper - Honestly 01:03:0518. HILLS & ESSE - Blow Your Mind 01:06:1219. Sasha & Franky Wah - Get On My Level 01:08:5820. Of The Trees & Tape B - Brackish 01:13:1421. Julius Strieder - E House 01:15:3522. Oliver Dollar, Boog & Ben Silver - Cosmic Weapon 01:21:3923. Ben Hemsley - Please Playboy 01:27:3824. OKAYVAL - Guest Mix 01:32:02

AFROJACK drops his brand new record with Sick Individuals "The Last Time" and features new music from Skrillex & Chris Lake, Green Velvet & Detlef, Odd Mob & Walker & Royce, Tiga & Piero Pirupa, Benny Benassi & Matt Sassari and loads more on #JackedRadio! Kapuchon - Secret Moves 01:00Chico Rose (NL) - Chompa 04:22ACRAZE, Rello - Pump That Body 06:22Skrillex, Chris Lake, RHR - É o Bonde 11:03Shimza x ARCO x Kasango - Fire Fire (Gil Glaze Private Mix) 14:44Benny Benassi, Matt Sassari - Every Single Day (feat. Dhany) 17:56Volkoder - My House 22:37Tiga x Piero Pirupa - Love Don't Dance Here Anymore 27:03D.O.D & niina - Feel For You 30:15Odd Mob & Walker & Royce - Can't Say Nah ft. Benni Ola 31:58Green Velvet, Detlef - Bounce UR Body 35:25Miss Monique, Kapuchon, GLZ - Hot Sauce 38:51CID - OUTSIDE 42:55Gil Glaze ft. Stripe - No Light 46:22Justė, Jaxstyle, Jon - Turn The Lights Off (AFROJACK Remix) 49:32AlunaGeorge, Aluna, Riordan, Danny P, Caleb Laurenson - Best Be Believing 53:39Sick Individuals & AFROJACK - The Last Time 56:19

KSHMR drops a fresh #DharmaRadio featuring new music from Padé, NABD & Murat Salman, Maurya Sevak, Chris Lake & Skrillex, 7 SKIES, Zedd, Frank Walker, Ryos & Good Humans, Space 92 and many more! Padé, NABD, Murat Salman - DEVOTION 00:40KSHMR, OTIOT, KEL - Khoye Yahaan Reimagined 05:54ARTBAT, SIX40TWO - Take You There 11:407 SKIES - Quente 15:00Skytech, GREATOREX - Hearts on Fire 18:52Chris Lake, Skrillex, RHR - É o Bonde 20:24Oliver Heldens, Sam Harper - Satisfy 24:36Hardwell & Showtek - How We Do (NLW Remix) 26:34Frank Walker, Ryos, Good Humans - Surrender (feat. Maryon King) 29:32aespa - LEMONADE (Zedd Remix) 32:53Murat Salman - Close Your Eyes 35:53Kevin de Vries, Stylo, Eli & Dani - In The Night 39:31SOLANCE - Perception (KREAM Edit) 42:23NIIKO X SWAE, KSHMR - Bass Down Low (feat. DEV) 45:43KSHMR, Jason Ross, Brieanna Grace - Ultra Love 48:09TWIIG, ANGELPLAYA, LYNDO - O PAI TÁ ON 51:54Maurya Sevak - Abasazi 54:37Oxia - Domino (Space 92 Remix) 58:45

RHR interviews John Brett, Publisher and Carol Ascher, Editor of the new Sharon Sentinel. The Sentinel was mailed to everyone in Sharon in early June.We talk about the origins and what the future holds for this new publication.

RHR interviews John Brett, Publisher and Carol Ascher, Editor of the new Sharon Sentinel. The Sentinel was mailed to everyone in Sharon in early June.We talk about the origins and what the future holds for this new publication.

RHR interviews Paul Ramunni aboutThe New England Accordion Connection and Museumand how he came to be an Accordion player/aficionado, inevitably creatingThe Accordion Museum which displays 500 Accordions.

June 2026CPR, AED and Lightning Awareness Weeks Each Month, RHR interviews Amy Bethge, the Director of Health at the Housatonic Valley Health District about important health and safety issues.

RHR interviews Kathy Keane, Canaan History Center, about the June 13“Life, Liberty, and the Pursuit of Appleness” event in celebration ofthe 250th Anniversary of the founding of the United States of America!

RHR interviews Christine Gevert, Founder and Artistic Director of Crescendo.Christine, an internationally acclaimed artist,will perform a solo harpsichord recital. Experience the genius of Wanda Landowska, the legendary keyboard player who brought Baroque harpsichord music back to life. Discover how the... Read More ›

RHR interviews Adam Krandle, Producer and Actor about theRoundTop Burlesque show at the Stissing Center in Pine Plains NYJune 6 at 7:30 PM Behold a bevy of beauties, bananas, back hair, burlesque, & more! The RoundTop Burlesque Revue returns to... Read More ›

Season 15, Episode 397 revisits research and real-world practice showing movement is more than fitness: it activates the brain, boosts attention, enhances learning, and sustains motivation. Dr. Chuck Hillman's studies reveal how even short bouts of exercise light up brain activity, while Paul Zientarski's Naperville program demonstrates how heart-rate monitoring and purposeful movement improve readiness, recovery, and academic performance. In EP 397: Movement, Motivation, and Brain Activation with Dr. Chuck Hillman and Paul Zientarski, we explore why movement may be one of the most powerful tools we have for improving brain function, learning, motivation, and performance. In this episode, we cover: ✅ Why most children are not meeting the recommended daily physical activity guidelines and what we can do to change that. ✅ How exposing children to a variety of activities helps them discover movement they enjoy—and are more likely to continue throughout their lives. ✅ Why there is no perfect exercise program, and why the best exercise is the one you'll consistently do. ✅ How enjoyment, reward, and dopamine reinforce healthy habits and keep the Motivation Loop repeating. ✅ What Naperville Central High School learned from heart rate monitoring and how recovery impacts performance. ✅ Why peak performance requires both effort and recovery. ✅ How exercise changes the brain, improving attention, learning, memory, and cognitive performance. ✅ The groundbreaking research behind Spark: The Revolutionary New Science of Exercise and the Brain and how it changed the way educators think about learning. ✅ Why movement is not a break from learning—but one of the most effective ways to prepare the brain for learning. ✅ How movement fits into our Phase 2 Motivation Loop, helping transform motivation into action and sustaining long-term performance. The biggest takeaway? Movement isn't just exercise. It's activation. It's preparation. It's performance. When we move our bodies, we activate the brain systems responsible for attention, learning, motivation, and success. The episode highlights practical takeaways: expose children to varied enjoyable activities, prioritize consistency over intensity, use movement as cognitive preparation, and track recovery to protect motivation. Movement becomes a bridge between motivation and sustained performance—improving focus today and long-term brain health tomorrow. Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I'm Andrea Samadi, and on this podcast, we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience so we can create measurable improvements in well-being, achievement, productivity, and results. Movement, Motivation, and Brain Activation with Dr. Chuck Hillman and Paul Zientarski This week, we continue our journey through Phase 2: Neurochemistry and Motivation, where we've been exploring one central question: What drives sustained effort and forward movement? So far, we've learned that motivation begins with belief and meaning from Bob Proctor[i], is shaped by our thought patterns with Dr. Caroline Leaf,[ii] strengthened through attention and reward with Dr. John Medina[iii], and powered by the brain's dopamine-based motivation system through Dr. Anna Lembke's[iv] work. But today, we arrive at a fascinating question: What happens when we actually move? Because motivation isn't just something that happens in the mind. The brain was designed to work in partnership with the body. And according to our review of today's two guests, one of the most powerful ways to activate attention, learning, memory, and motivation is through movement itself. This week we're revisiting insights from two pioneers whose work helped transform our understanding of movement and learning. First, Dr. Chuck Hillman, one of the world's leading researchers on exercise and brain function, whose groundbreaking research has shown how physical activity improves attention, executive function, learning, memory, and academic performance from EP 123[v] back in April 2021. Next, we will review Paul Zientarski, the former Physical Education Coordinator and football coach at Naperville Central High School, (In Illinois) whose work with the school's innovative Zero Hour PE Program helped put Naperville on the map for extraordinary academic achievement. Alongside his colleagues at Naperville, Paul demonstrated that exercise wasn't simply improving fitness—it was preparing students' brains to learn. Together, Dr. Hillman provides the science, while Paul Zientarski helps to demonstrate what that science looks like in the real world. Their combined work shows us that movement is far more than a physical activity. It is a powerful tool for activating the brain, enhancing learning, improving focus, and supporting the motivation needed for sustained performance. In other words, movement is the bridge between motivation and sustaining our performance. Let's dive in with Dr. Chuck Hillman and discover the science behind The Power of Movement and Brain Activation. CLIP 1: Getting Kids Moving for Life Summary In this clip, Dr. Chuck Hillman highlights a growing concern: the vast majority of children are not meeting the recommended physical activity guidelines. Current recommendations suggest that children should engage in at least 60 minutes of moderate-to-vigorous physical activity each day, including aerobic exercise and activities that strengthen bones and muscles. Dr. Hillman explains that the challenge isn't simply knowing the guidelines—it's finding ways to engage children in movement when many adults aren't meeting the recommendations themselves. This is why childhood is such an important time to expose young people to a wide variety of physical activities, helping them discover forms of movement they enjoy and can continue throughout their lives. Key Takeaways ✔ Most children are not getting enough physical activity. Many young people fall short of the recommended 60 minutes of daily movement needed for optimal physical and cognitive development. ✔ Movement supports both brain and body health. Exercise is not just about fitness—it supports attention, learning, memory, emotional regulation, and overall well-being. ✔ Children need exposure to different activities. Not every child will enjoy the same sport or activity. The goal is to help them discover movement they genuinely enjoy. ✔ Parents and adults model behavior. Children are more likely to be active when the adults around them value and participate in physical activity. ✔ Early habits can last a lifetime. The activities children enjoy today often become the healthy habits they carry into adulthood. Tips to Implement Expose Children to Variety

A Heathen Reflection on NorseForged Gathering: When Community Becomes Performance - https://randomheathenramblings.com/blog/a-heathen-reflection-on-norseforged-gathering--when-community-becomes-performanceJoin my Patreon at the Karl tier to stay up to date on video releases of RHR: https://www.patreon.com/c/midgardmusings

RHR interviews Gretchen Hachmeister (Hotchkiss Library of Sharon),Meg Sher (David M Hunt Library in Falls Village),and Karin Goodell (Scoville Library of Salisbury) Seven-Library Collaborative Secures Foundation for Community Health Grantfor Regional Digital Navigation Program The Northwest Connecticut Library Collaborative, comprised... Read More ›

A bit out of order this week. This episode is a recording of a live chat we hosted in a Tower Terrace suite on Monday with RHR and Louis Foster. +++  Off Track is part of the SiriusXM Sports Podcast Network. If you enjoyed this episode and want to hear more, please give a 5-star rating and leave a review. Subscribe today wherever you stream your podcasts. Want some Off Track swag? Check out our store! Check out our website, www.askofftrack.com Subscribe to our YouTube Channel. Want some advice? Send your questions in for Ask Alex to AskOffTrack@gmail.com Follow us on Twitter at @askofftrack. Or individually at @Hinchtown, @AlexanderRossi, and @TheTimDurham. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

https://rhr.tv/stream Iran Internet Blackout Reaches 55th Day - NetBlockshttps://x.com/netblocks/status/2047217589156245931 Palantir Shares 'The Technological Republic' Manifestohttps://x.com/palantirtech/status/2045574398573453312 Palantir Partners with USDA for American Farmershttps://x.com/palantirtech/status/2046907163038073051 Signal Announces Apple iOS Patch for Notification Bughttps://x.com/signalapp/status/2047070518776356996 US Admiral: Bitcoin Has “Incredible Potential” for National Securityhttps://primal.net/e/nevent1qqsdur5mraa6e4y9ruw0yekq4r3d84danlyrq0l92lvgm63v3ylw72gh243yg Tether Supports Freeze of More Than $344 Million in USD₮ in Coordination with OFAC and U.S. Law Enforcement https://tether.io/news/tether-supports-freeze-of-more-than-344-million-in-usdt-in-coordination-with-ofac-and-u-s-law-enforcement/ Scammers Offer Crypto 'Safe Passage' in Strait of Hormuz - Degenerate Newshttps://x.com/degeneratenews/status/2046559584307839410 Prediction: UBI Evolves to Social Credit UCI - @himgajriahttps://x.com/himgajria/status/2032255575539789829 Open Hardware for Open Money - OpenSats Bloghttps://opensats.org/blog/open-hardware-for-open-money Russia | VPN and Digital Asset Crackdown Deepens Digital and Financial Control The Russian regime is once again escalating control over both internet access and digital assets. Officials have ordered more than 20 major companies — including banks, retailers, and media outlets — to actively block users from accessing their platforms via virtual private network (VPN) services. To enforce the measures, officials handed companies a blacklist of prohibited VPNs along with instructions for detecting and blocking them. Firms that refuse to comply risk losing privileged regulatory status, including tax benefits and mandatory pre-installation on devices sold in Russia. Simultaneously, Russia's central bank is pushing new rules requiring identity verification for digital asset traders using domestic platforms, which would make it harder for Russians to withdraw funds into self-custodial wallets without authoritarian state permission. Together, the measures tighten control over two of the last available avenues for digital and financial privacy in Russia. FinancialFreedomReport.org Nunchuk Adds Coldcard HSM Support for Bitcoin Agentshttps://x.com/nunchuk_io/status/2046952168213840056 Mempool v3.3 Released with Advanced Bitcoin Featureshttps://x.com/mempool/status/2046578616453214646 Fedi Enables BTC Payments to Indian UPI QR Codeshttps://x.com/fedibtc/status/2043706877532307822 Wisp v1.0.0 Officially Launches on Google Play with Major Updateshttps://primal.net/e/nevent1qqsqqqquvylwaussq3hleveu7hk9tk6sgf4jhh3x63nsgtsj00qn79g262yyp QnA: Got It Working on Real Hardware Before Vegas (LFG!)https://primal.net/e/nevent1qqsvfcu924zerqmwux6uftfuhuz5lyqme3lrzmcjat8hrz4x6vwt9qc445tlt Fold Launches Bitcoin Bonus Program for Employershttps://x.com/fold_app/status/2047335299588542957 Strike Expands Bitcoin Lending Access with Lower Minimumshttps://x.com/Strike/status/2046334859673530572 Bitcoiners: Pay Duty-Free with Bitcoin at Oslo Airporthttps://primal.net/e/nevent1qqsgjm9svsml0uht4yapyn7ul26m5pyuvdg9x3zfnktwhkrzklec37cuawntt Amazon Exposed for Secret Price Manipulation with Walmart, Levi's & Morehttps://primal.net/e/nevent1qqspxu86m3u52ndltew7t02cwt8y44hrwcwtadgu6l0fq07zj9ug27cctyu5c Microsoft plans first-ever voluntary employee buyout for up to 7% of U.S. workforce https://www.cnbc.com/2026/04/23/microsoft-plans-first-voluntary-retirement-program-for-us-employees.html 3:33 - Opening riff 9:13 - Dashboard 10:53 - RHR review 14:43 - Iran blackout 26:53 - Palantir 36:33 - Signal 39:33 - ADM Paparo 52:53 - Tether 1:01:18 - Hormuz scammers 1:04:03 - Disappearing scientists 1:07:13 - UCI 1:10:33 - Microsoft employee buyout 1:17:43 - iShares 1:21:48 - OpenSats 1:23:48 - HRF Story of the Week 1:27:43 - Zaps & Boosts 1:30:23 - Software updates 1:35:03 - Fold Business 1:36:33 - Strike 1:37:58 - Oslo airport 1:38:53 - EvilCorp Shoutout to our sponsors: Coinkite https://coinkite.com/ Strike https://strike.me/ Stakwork https://stakwork.ai/ Salt of the Earth https://drinksote.com/rhr Follow Marty Bent: Twitter https://twitter.com/martybent Nostr https://primal.net/marty Newsletter https://tftc.io/martys-bent/ Podcast https://tftc.io/podcasts/ Follow Odell: Nostr https://primal.net/odell Newsletter https://discreetlog.com/ Podcast https://citadeldispatch.com/

The star of São Paulo chops up 60 minutes of futuristic, global club sounds. It's an oft-heard cliché to describe an artist as truly singular. But with Roniere Santos, AKA RHR, it couldn't be more true. Part of a generation of Brazilian and Latin American artists reshaping club music, Santos and his peers have propelled it to unprecedented global reach. His sets—fearsome, bass-driven and unbound by BPM—have made him essential at some of the world's most forward-thinking clubs and festivals, from Horst to Berghain to Gop Tun. Behind the decks, his radical approach is both audible and felt through the body, driven by uncanny beatmatching and fluid harmonic mixing. Sonically, he pairs a knowledge of sound design with restless curiosity about music spanning continents and subcultures—evident in this recording, where Brazilian rap meets maqam-inspired melodies and breakbeat sections blend with deconstructed baile funk loops. And while his reach is now global, Santos remains inseparable from São Paulo. It's where he found his footing: from his first residency at Tantša, to belonging at Mamba Negra, to the foundations of an international career. For RA.1035, RHR crosses all the ground you might imagine—trance pads, dreamy pan flutes, post-dubstep, baile funk—with a menacing and seductive energy, a sense of discovery lurking behind every track. Find the tracklist and Q&A at ra.co/podcast/1054 @rhrmusiq

On this week's episode of the WHOOP Podcast, the WHOOP Research Series continues, sharing science-backed habits to help you improve your golf game. WHOOP Global Head of Human Performance, Principal Scientist Dr. Kristen Holmes and WHOOP Staff Research Scientist Dr. Greg Grosicki break down the groundbreaking new research linking recovery, sleep, and biometrics to the real-world performance of elite golfers. Drawing from one of the largest datasets in WHOOP research history, including 35,000+ nights of sleep data from 389 professional tour-level golfers, Dr. Holmes and Dr. Grosicki reveal how small improvements to sleep and recovery can translate to improved golf performance by more than a few strokes. From physical fitness to stress resilience, this study will help you rethink how you approach your golf game, on and off the green. Check out the full WHOOP Research Study here.(00:50) Using WHOOP To Collect Data on 389 Tour Level Golfers(02:00) Breaking Down The WHOOP Golf Study(03:44) Insights From The Largest Golf Data Set (06:29) The Impact of Recovery on a Golfer's Game(12:30) Behind The Methodology: Looking At Key Biometrics Impacting Golfers(18:22) 5 Years Of Tournaments: Patterns in Metrics and Performance(23:49) Why Recovery Isn't Just About Being In The Green(27:04) Associations Between Recovery and Performance Across Sport(32:56) Influential Impacts From HRV and RHR on Fitness and Performance(37:38) WHOOP and Mentality to Improve Your Golf Game(41:34) 3 Key Lessons To Improve Your Golf GameSupport the showFollow WHOOP:Sign up for WHOOP Advanced LabsTrial WHOOP for Freewww.whoop.comInstagramTikTokYouTubeXFacebookLinkedInFollow Will Ahmed:InstagramXLinkedInFollow Kristen Holmes:InstagramLinkedInFollow Emily Capodilupo:LinkedIn 

Alison drops new music from Skrillex, John Summit, Daniel Allan, Manila Killa, Hermitude, OMNOM and more!Don't forget to rate & review on all of your favorite podcast apps! Post your comments on twitter @awonderland #RADIOWONDERLANDTracklist:RADIO WONDERLAND OPENER 00:00Tame Impala - Dracula (OMNOM Remix) 00:40Jaguar - Gimme Dat 04:13Olly James & Sarah de Warren - 303 State 06:42Hermitude - Over You 09:37Calvin Harris & Kasabian - Release The Pressure (Brutal Edit) 13:58Valentino Khan ft. No Me - What Can I Say 16:34John Summit & Rohaan - SATA 20:01Saka & Arya - l!sten 22:52Deadcrow - TRANSMIT 25:47Jimmy Pé - Radical Experience 28:13Kaivon - I Choose You 30:44Skrillex & RHR ft. Me Jesmay & Lucas Swatch - SYRINX 34:29Chief Keef - Love Sosa (Daniel Allan Flip) 36:51MRJay - Metamphetamin Blues 38:04Fred again.., Sammy Virji, Winny & Lil Silva - Winny (Lil Silva Remix) 41:19EsDeeKid ft. Timothée Chalamet - 4 Raws (KANDY Remix) 45:54Ice Spice - Baddie Baddie (WHIPPED CREAM & COKA COBRA RMX) 48:15ATLiens - Nibiru 50:30Trivecta, STAR SEED & Roniit - Wake Up 52:17Chrizpy Chriz - Butterfly Invasion 55:42Manila Killa - I WANNA 57:55

ILLENIUM drops his brand new single with David Guetta & Dustin Lynch "Die Living", alongside new music from AVELLO, yetep, Seven Lions, EVAN GIIA, Said The Sky, SIDEPIECE, VAVO and more!Don't forget to rate & review on all of your favorite podcast apps! Post your comments on twitter @ILLENIUM #PHOENIXRADIOTracklist:PHOENIX RADIO OPENER 00:00David Guetta, ILLENIUM & Dustin Lynch - Die Living 00:54ILLENIUM ft. Lauren Alaina - Love Is A Chemical 03:37Kaskade ft. EZI - Freedom 07:03VAVO & Jared Benjamin - Winter 12:28Jennifer Lopez & David Guetta - Save Me Tonight 15:30Alok, SIDEPIECE & Victor Ruiz - Mind Illuminate 18:40Nostalgix & Kiesza - Dancing Through It All 21:42PARISI, Fred again.. & Eyelar - This Is Real (Disappear) 24:22San Holo & Juelz - FOREVER, forever 28:55Skrillex, RHR ft. Me Jesmay & Lucas Swatch - SYRINX 31:52AVELLO & Billi Royce - DRUNK ON UR LOVE 34:01yetep & With Løve ft. Audra Miller - Lose You 36:11Fred again.., Amyl and The Sniffers & Skream & Benga - you're a star (Skream & Benga Remix) 38:31Aaron Hibell - million angels 40:55Seven Lions, Andrew Bayer & OAKS - Hurricane 44:59Pauline Herr & EVAN GIIA - Loudest In The Room 48:21Said The Sky & RYVM - Embrace The Darkness 50:33WINK - say_yes_FESTIVALMIX1 54:22yetep ft. Lexi Scatena - yfam 57:15

Alison plays new music from Disco Lines, Fred again.., John Summit, San Holo, DJ_Dave, AVELLO, Skrillex and many more!Don't forget to rate & review on all of your favorite podcast apps! Post your comments on twitter @awonderland #RADIOWONDERLANDTracklist:RADIO WONDERLAND OPENER 00:00Kaskade ft. EZI - Freedom 00:39PARISI, Fred again.. & Eyelar - This Is Real (Disappear) 06:00Shoreline Mafia, Disco Lines, OHGEESY & Fenix Flexin ft. OTXBOYZ - Bands (Disco Lines Remix) 10:41WINK - tonguetiiied (ghost voices flip) 12:45The Lie Within, Callie & Bergotti - MAKE U FEEL 15:57ATLIENS - NIBIRU 17:46Pauline Herr & EVAN GIIA - Loudest In The Room 19:27Kenta204 - Every Storm Hardens The Earth 21:46Said The Sky & RYVM - Embrace The Darkness 24:26Yellow Claw - Take It All 28:18Dabow & bauti - EMPURRA 30:58Super Future - Dark Star 32:41Valentino Khan ft. No Me - What Can I Say 35:26John Summit & Rohaan - SATA 38:39Humid - Moody Good 42:05Skrillex & RHR ft. Me Jesmay & Lucas Swatch - SYRINX 45:55DJ_Dave - one4u 48:02San Holo & Juelz - FOREVER, forever 52:09Ray Ray - Make It Wet (2Spade Remix) 55:17AVELLO & Billi Royce - DRUNK ON UR LOVE 57:50