The Health Upgrade Podcast

In this episode of the Health Upgrade podcast, we dive deep into the misunderstood world of body fat, breaking down the key differences between subcutaneous and visceral fat. We discuss why “fat isn’t just fat,” clarifying how where fat is stored in the body can dramatically influence your health, from increasing the risks of chronic diseases to affecting mood, cognition, and even longevity.We share practical insights into why some people are more prone to storing fat around their organs, highlight the dangers of visceral fat (including fatty liver and myosteatosis), and reveal how stress, diet, muscle use, and even sleep can shift your body’s fat storage patterns. Strategies like intermittent fasting, strength training, and vagus nerve stimulation are discussed to help listeners take charge of their metabolic health and reduce harmful visceral fat.If you’ve ever wondered why some fats are worse for your health, or want clear, actionable steps to upgrade your wellbeing, this episode is packed with myth-busting info and real-world advice. Share this episode with friends or family who could benefit, and let’s work together to optimize our health from the inside out!Contact info:Dr. Navaz HabibEmail: podcast@healthupgraded.comFacebook: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa

1 Okt 48min

In this episode, I introduce the Vegas Protocol, a new program designed to help high performers and health seekers find more resilience and vitality in their daily lives. I share how the Vegas Protocol evolved, the five key steps: Validate, Activate, Gut Brain Immune Optimization, Unburden, and Sustain, and why each plays a valuable role in optimizing well-being. I also discuss practical tools like breathwork, lab testing, mindful habits, and how wearable tech can offer helpful insights into your health journey.Throughout the conversation, we explore how the vagus nerve supports recovery, performance, and emotional health. You’ll learn about different types of stress, why both cold plunges and sauna sessions can build resilience, and how habits rooted in science can set you up for lasting success. With stories, analogies, and tips from both hosts, we highlight paths to better sleep, nutrition, and mindset shifts that can transform the way you live and feel each day.Ready to take the next step? I invite you to join our free 10-day Vagus Nerve Jumpstart Mini Course and explore the Health Upgraded online community. Share this episode with friends or family who may benefit, and start building habits that support a vibrant, healthy future!Dr. Navaz HabibEmail: podcast@healthupgraded.comFacebook: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa

24 Sep 37min

In this episode, we dive into the often-overlooked root cause behind many common health complaints: autonomic nervous system dysfunction. We break down how symptoms like brain fog, poor sleep, gut issues, and even mood changes can all be interconnected, with autonomic imbalance acting as the missing link. Using easy-to-understand analogies, such as dimmer switches and warning lights, we explore how stress, resilience, sleep quality, and even the gut microbiome play vital roles in your overall health.We also take a closer look at practical tools you can use to assess your health, from wearable sleep trackers to gut microbiome tests. Plus, we share ways to actively restore balance, whether through sleep hygiene, exercise, or vagus nerve stimulation, and highlight the surprising connections between conditions like migraines, IBS, and fibromyalgia.If you or someone you know struggles with multiple unexplained symptoms or chronic health conditions, this episode is for you! Listen, share it with a friend, and start taking simple steps toward upgraded health. Remember, your best day starts with a great night’s sleep. Don’t forget to send this episode to anyone who could benefit, and join us next time for moreContact infoDr. Navaz HabibEmail: podcast@healthupgraded.comFacebook: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa

17 Sep 52min

In this episode of the Health Upgrade Podcast, we sit down with Aimie Apigian MD, to explore the biology of trauma. Dr. Aimie shares her personal journey, from adopting a foster child with severe trauma to her own struggles with burnout, chronic fatigue, and autoimmunity, which pushed her to uncover how trauma imprints itself on the body at a cellular level.Together, we discuss how trauma differs from everyday stress, why unresolved trauma responses get stored in the body, and how this affects long-term health. Drawing on science, personal experience, and clinical insight, Dr. Aimie explains how trauma alters mitochondrial function, immune regulation, and even DNA repair. The conversation also touches on polyvagal theory, resilience building, and why recovery depends on learning to balance sympathetic stress responses with parasympathetic repair.If this conversation resonated with you, don’t forget to follow the Health Upgrade Podcast and share this episode with someone who could benefit. Contact info Dr. Navaz HabibEmail: podcast@healthupgraded.comFacebook: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aaAimie Apigian MDWebsite: https://traumahealingaccelerated.com/about/

10 Sep 49min

In this episode of the Health Upgrade podcast, we chat with Don Moxley about heart rate variability (HRV) as a powerful tool for optimizing performance and driving better recovery. Don shares his journey from the wrestling mats of Ohio State to pioneering real-world applications of HRV for elite athletes, coaches, and everyday high performers. He tells engaging stories from his work in collegiate wrestling, shares insights from his family’s sports legacy, and walks us through how HRV data and recovery strategies made a difference for champions.The conversation goes beyond athletics, discussing how HRV can guide professionals in high-pressure environments like law, finance, and medicine. The group explores why wearable tech can provide valuable awareness and how elements like sleep, nutrition, targeted supplements such as SPMs, and intentional recovery practices support better HRV and healthier, more resilient living. From practical breathing tips and cold exposure to the importance of purpose and managing daily stress, listeners will find actionable ideas for supporting their own biology.If you’re looking for real-life examples and simple steps to upgrade your performance and wellbeing, this episode is packed with wisdom you can start applying today. Share this episode with a friend who wants to learn how HRV can level up their health journey. Don’t forget to join us again for more inspiring conversations on the Health Upgrade podcast!Dr. Navaz HabibEmail: podcast@healthupgraded.comFacebook: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aaDon MoxleyLinkedIn: https://www.linkedin.com/in/donmoxley/

4 Sep 1h 14min

In this episode of the Health Upgrade podcast, we dive deep into the incredible world of mitochondria - the true powerhouses of our cells - and explore why their efficiency is so crucial for optimal health and high performance. We break down mitochondrial uncoupling, the roles of different macronutrients as fuels, and why modern shifts in our diets and lifestyles have impacted our cellular energy and resilience.We also discuss practical strategies to boost mitochondrial health, such as fasting, cold exposure, and incorporating foods rich in polyphenols like vinegar, pumpkin seeds, and cloves. Together, we share insights on the importance of hormetic stressors like exercise and temperature therapy to enhance metabolic flexibility, plus how activating your vagus nerve can lower inflammation and support energy balance.If you’re looking to optimize your energy, improve metabolic health, and future-proof your well-being, this episode is packed with actionable tips! Share it with friends or family members who want to upgrade their health, and don’t forget to implement some of these science-backed strategies in your daily routine. We’re excited to help you on your journey to a healthier, more resilient you!Contact info:Dr. Navaz HabibEmail: podcast@healthupgraded.comFacebook: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa

27 Aug 58min

In this episode, we have the pleasure to sit down with special guest Dr. Felice Gersh for an insightful discussion on the intimate connections between fertility hormones, the autonomic nervous system, and optimal health. Dr. Gersh shares her pioneering perspective on how estradiol and the balance of hormones influence everything from energy production to fertility, pregnancy, and beyond. Together, we explore how these interconnected systems shape a woman's experience through every stage of life, revealing how lifestyle choices set the foundation for vibrant health.This episode shines a light on fertility, reproductive cycles, and the broader impacts of stress, sleep, diet, and movement. Dr. Gersh explains how modern factors like circadian rhythm disruption, inflammation, and psychological stress can dysregulate both hormonal and autonomic functions, affecting everything from menstrual cycles to menopause. The conversation highlights approachable practices to support well-being, such as cultivating sleep habits, regular exercise, social connection, and integrating powerful tools like guided meditation.If you're passionate about health optimization or navigating your own wellness journey, this episode is for you. Share it with those in your life who could benefit, and tap into the wisdom shared to upgrade your approach to hormones, stress, fertility, and longevity.-----Truvaga Discount $30 offLink: truvaga.com/upgrade-----Contact info:Dr. Navaz HabibEmail: podcast@healthupgraded.comFacebook: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aaFelice Gersh MDWebsite: https://integrativemgi.com/

20 Aug 1h 29min

In this episode of, we take a thoughtful look at mast cell activation syndrome and why it can be such a persistent challenge for so many people. We unpack what mast cells are, how they function in the body, and why they sometimes become hypervigilant, causing everything from allergic reactions and food sensitivities to skin issues and even emotional stress responses. We also explore how the autonomic nervous system, trauma, and gut health all play a big role in shaping these immune responses.We focus on practical ways to recognize the signs of mast cell activation and give real examples, including personal stories and professional insights. The episode highlights actionable strategies such as vagus nerve stimulation, developing healthier routines, and adding small self-care habits that can make regulation and recovery possible.If you or someone you know is dealing with chronic inflammation, allergies, or stress-related health concerns, we encourage you to listen and share this episode. Just a few mindful changes can make a big difference. -----Truvaga Discount $30 offLink: truvaga.com/upgrade-----Contact info:Dr. Navaz HabibEmail: podcast@healthupgraded.comFacebook: https://www.facebook.com/DrNavazHabib/Instagram: https://www.instagram.com/drnavazhabib/LinkedIn: https://ca.linkedin.com/in/drnavazhabibJP ErricoInstagram: https://www.instagram.com/thevnsguy/LinkedIn: https://www.linkedin.com/in/jp-errico-097629aa

13 Aug 1h 4min