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Episode Overview

In this solo episode of The Own It Show, Justin Roethlingshoefer continues his 4-part series on cellular restoration—this week focusing on the critical role of oxygen in healing, performance, and longevity. Justin breaks down why oxygen isn’t just about breathing—it’s the fuel of life at the cellular level. From VO2 max to nasal breathing, he explains how to reclaim your energy, sharpen your mind, and add years to your healthspan by training smarter, not just harder.

If you’ve ever felt chronically tired, foggy, or like your workouts just aren’t working anymore, this episode will help you connect the dots—and take action.

Key Timestamps

00:00 Introduction: The Importance of Oxygen

00:16 Welcome to the On It Show

01:45 Understanding Cellular Health

04:00 The Role of Oxygen in Cellular Function

08:30 Measuring Oxygen Efficiency: VO2 Max

18:46 Practical Tips for Improving Oxygen Efficiency

27:12 Conclusion and Next Steps

Episode Highlights

● Oxygen = Energy: Learn why oxygen is the most overlooked yet essential factor in healing and energy production.
● The Power of VO2 Max: Discover how this single metric outperforms smoking and cholesterol as a predictor of longevity.
● You’re Not Just Tired—You’re Under-Oxygenated: Brain fog, poor sleep, and slow recovery might not be age or stress—it might be oxygen inefficiency.
● Train the System, Not Just the Muscles: Why many fit people still burn out—and how to change that by improving oxygen delivery.
● Practical Protocols: Justin shares a clear, actionable framework to improve VO2 max through breath work, zone 2 cardio, high-intensity intervals, and key nutrients.

Action Steps

● Test your VO2 max: Use the 12-minute run method to estimate your baseline.
● Start breath training: Practice nasal breathing and breath holds to improve CO2 tolerance.
● Train in Zone 2: Get 180 minutes/week of steady-state cardio at 60–70% of your max heart rate.
● Add VO2 Max Intervals: 30 minutes/week of short bursts at 90–100% of your max heart rate.
● Eat for Oxygen: Boost nitric oxide with beets, pomegranates, cordyceps, citrulline, and optimize iron + B vitamins for red blood cell health.
● Track HRV: Use Oura, WHOOP, or another device to monitor adaptation and cellular readiness.

“Are you just breathing, or are your cells fully alive?”
Let this question guide your n

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Own It

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Welcome to The Own It Show, hosted by Justin Roethlingshoefer—where truth meets transformation. In this episode, Justin reveals what your body has always known: it was designed to heal at the cellular level. Every 84 days, 500 million of your cells regenerate. Over 5–7 years, you become a completely new cellular human being. But whether those new cells thrive or decay? That depends on the decisions you make daily.

This isn’t about hacks or quick fixes. It’s about listening to your body’s native language—heart rate variability—and reclaiming your role as the steward of your healing.

You were designed to heal. But first, you must live differently.

00:00 – Why the Truth Always Wins
01:40 – The Body Rebuilds Itself Every 84 Days
03:15 – What Every Cell Needs to Thrive (3 Essentials)
05:00 – How Cellular Stress Leads to Chronic Illness
05:50 – Why Heart Rate Variability (HRV) Tells the Real Story
06:40 – The Nervous System Is a Tree of Life
08:00 – How HRV Reflects Your Daily Habits
09:20 – Your Body Is Always Becoming Something—Choose Wisely
10:10 – The 3-Part Framework: Oxygen, Detox, Nutrients
11:30 – Detox Pathways: Are They Open or Blocked?
12:15 – Nutrient Deficiency and Cellular Communication
13:00 – How to Start Tracking HRV and Take Ownership

Key Takeaways

🌱 The Body Was Built to Heal
• 30 trillion cells working synergistically
• 500 million regenerate every 84 days
• You become a brand new human every 5–7 years

💥 What Cells Need to Thrive
• Oxygen – Delivered via VO₂ max
• Detox – Five core elimination pathways must stay open
• Nutrients – Personalized based on cellular deficiency testing

📊 Heart Rate Variability: Your Healing Dashboard
• Higher HRV = more adaptability, less stress
• Lower HRV = cellular stress, rigidity, breakdown
• HRV reflects the real-time state of your nervous system

🌳 The Tree of Life
• Brain = Root system
• Spine = Trunk
• Nerves = Branches
• You were designed to grow, respond, and regenerate

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Own It

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Episode Overview

In this vulnerable and powerful episode of The Own It Show, host Justin Roethlingshoefer sits down with bestselling author and metabolic health expert Ben Azadi. What begins as a conversation about weight loss and health evolves into a transformative journey of self-ownership, spiritual healing, and a mission to help others break free from metabolic dysfunction. Ben shares how a moment of near-suicide at age 23 sparked a 17-year transformation—one that has led to emotional freedom, physical resilience, and a mission-driven life.

This is more than a story about fat loss—it’s about freedom, devotion, and the power of gratitude to heal from the inside out.

Episode Highlights

● The Power of Ownership: Ben shares how taking full responsibility for his life at rock bottom became the catalyst for healing.

● One Tweak a Week: His signature method for sustainable transformation through momentum and mastery.

● From Victim to Victor: The mindset reframe that changed everything—and how it still guides his mission today.

● Insulin & Inflammation 101: A crash course on the cellular root causes of disease—and what most doctors miss.

● Vitamin G (Gratitude): Why practicing heartfelt gratitude daily is the most potent, free biohack for health and longevity.

● From Six Pack to Soul Pack: How Ben shifted from chasing appearance to living for legacy—especially in caring for his mom.

Action Steps

● Reflect on this: “Am I responding to life—or reacting?” Reclaim your power through true responsibility.

● Choose one habit this week to master, not just start. Stack from there.

● Get your fasting insulin tested—and aim for 3–6 uIU/mL.

● Practice 3 minutes of full-sensation gratitude (Vitamin G) every morning and night.

● Shift your training mindset from performance to purpose.

● Re-evaluate your inputs—environment, people, and thoughts—and clean up what doesn’t align.

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➡︎ Apple Podcasts:https://apple.co/3KCyN3j
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Own It

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Episode Overview

In this heartfelt episode of The Own It Show, host Justin Roethlingshoefer is joined by worship leaders Brandon Lake and Phil Wickham for a raw conversation on the intersection of health, faith, and calling. What begins as a casual layover chat unfolds into a transformative discussion on the spiritual power of stewarding the body, breaking the cycle of burnout, and honoring God through physical discipline. Brandon shares the deeply personal journey that helped him reclaim energy, intimacy, and leadership at home—and why this new season feels more aligned than ever.

Episode Highlights

● Health as Worship: True health isn’t about appearance or biohacks—it’s about honoring God with your body, mind, and spirit.

● From Burnout to Renewal: Brandon opens up about breaking free from people-pleasing and ministry-driven exhaustion to show up stronger for his family.

● The Soul and the Calling: Justin explains the importance of developing both your soul and your calling—neglecting either leads to burnout or stagnation.

Action Steps

● Reflect on this question: “Have I surrendered my health to God?” Let it guide your next physical commitment.

● Start with hydration and one daily physical action (walk, jog, stretch) and commit to consistency over intensity.

● Use your workouts as worship—shift your mindset from performance to presence.

● Set clear boundaries around rest and renewal, especially if you're in a leadership or caregiving role.

● Reframe self-care as service: stronger bodies and minds allow you to love your people better.

➡︎ YouTube:https://www.youtube.com/@justinroethlingshoefer
➡︎ Apple Podcasts:https://apple.co/3KCyN3j
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Own It

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In this episode of the Own It Show, Justin Roethlingshoefer discusses the importance of taking ownership of one's health and introduces the Onet Health Haven, a transformative space designed to empower individuals to live differently. He elaborates on the concept of Optimization Day, a quarterly event aimed at enhancing performance through advanced health testing and community support. Justin emphasizes the significance of understanding one's body through comprehensive assessments and invites listeners to join the community for a journey towards better health and leadership.


Takeaways
Take ownership of your health to live differently.
The Onet Health Haven is a transformative space.
Optimization Day is designed for high performers.
Community support is essential for health stewardship.
Advanced health testing provides critical insights.

➡︎ YouTube:https://www.youtube.com/@justinroethlingshoefer
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Own It

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Feeling stuck despite doing all the "right" things—eating clean, training hard, taking supplements, even working with coaches? The missing piece might be your nervous system. In this powerful episode, Justin reveals why your nervous system is the true CEO of your body and how understanding it can unlock the healing you've been searching for.

Your nervous system determines whether you heal or stay stuck. When it feels safe through genuine connection—to others, to God, to your own body—your biology can finally do what it was designed to do: thrive. This isn't biohacking; it's healing. It's spiritual. It's holy.

Remember: You were designed to heal, but first you must live differently.

Key Takeaways

🧠 The Nervous System: Your Body's CEO

• Your nervous system governs everything from breathing to thinking to recovery
• It's constantly asking one question: "Am I safe?"
• The answer determines whether you heal or decay
• Includes your brain, spinal cord, vagus nerve, heart, and gut working together
  
  

📊 Heart Rate Variability: The Language of Healing

• HRV measures time intervals between heartbeats, not just heart rate
• High variation = adaptable, resilient system in parasympathetic mode
• Low variation = rigid, stressed system stuck in sympathetic overload
• HRV is the clearest marker of nervous system health
  
  

🔗 Connection: The Foundation of Healing

• The nervous system regulates through connection to community, family, your body, and God
• Touch, prayer, and family gatherings all lower stress
• You can't regulate alone—community is essential
• Real-life examples of HRV spikes during meaningful connections

The Science Behind the System

Key Research Findings:

• 2007 Nature Reviews Neuroscience study: Chronic stress leads to suppressed immunity and accelerated aging
• 2021: 150x increase in HRV studies
• Higher HRV correlates with better emotional regulation, mental clarity, and immune resilience

Why Stress Accumulates:

• Your body doesn't distinguish between real and perceived stress
• Past, present, and future stressors all trigger the same response
• Mental, physical, emotional, and spiritual stress affect your system equally

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Own It

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Episode Overview

In this energizing episode of The Own It Show, Justin Roethlingshoefer challenges everything you’ve been told about goals, grit, and discipline. Drawing from his own experiences—whether crossing the marathon finish line or competing at the HYROX World Championships—Justin reveals why success doesn’t come from pressure, but from something deeper: devotion.

Discover why chasing goals leaves you burned out, while anchoring your habits to vision and devotion leads to sustainable transformation—biologically, mentally, and spiritually. If you’ve ever wondered why discipline never seems to stick, this episode will change how you think about performance, health, and healing from the inside out.

02:58 – The Power of Discipline and Devotion
04:02 – Rethinking Goals: Vision Over Finish Lines
14:33 – The Role of Heart Rate Variability in Health
16:40 – Building a Life Around Vision and Devotion
22:22 – Final Thoughts and Call to Action

Episode Highlights

Why "Goals Are Garbage"

• Goals are artificial finish lines that rob you of momentum and create burnout
• Vision, not goals, is what drives meaningful, sustainable action
  
  

Discipline vs. Devotion

• True discipline doesn’t come from pressure—it comes from devotion to something greater than yourself
• You don’t grind to become someone—you live from the person you’re becoming

Your Nervous System Knows

• Heart rate variability (HRV) reveals whether your body feels safe or stressed
• Living in rhythm with your vision improves HRV and stabilizes your biology

The Transformation Path

• Stop chasing outcomes—start aligning with your calling
• Devotion → Dedication → Discipline → Sustainable Change

Resources

⚡️ Explore Our Programs
⚡️ Get the Book — The Power of Ownership

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➡︎ YouTube:https://www.youtube.com/@justinroethlingshoefer
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Own It

Success is different so own your different!

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Episode Overview

In this powerful episode, Justin Roethlingshoefer explores the dangerous difference between obsession and obedience, sharing his personal journey from NHL performance coach to health crisis and the transformative realization that changed everything. Learn why obsessing over outcomes can destroy your health, while obsessive obedience to your calling can set you free.

Key Timestamps

02:32 - The Obsession That Sickens You
04:57 - Justin's Personal Story: From Health Obsession to NHL Dreams
06:53 - The Cost of Obsession: Health Crisis at 30
09:06 - Jimmy Fallon's Breaking Point Story
11:11 - The Science of Obsession: Heart Rate Variability
13:34 - Biological vs Chronological Age
16:05 - The Brain Rewiring Effect of Obsession
18:07 - Obsession vs Obedience: The Key Difference
20:41 - Rock Bottom: When Success Feels Empty
22:38 - Four Critical Self-Reflection Questions
25:57 - Your Body as a Temple: The Need for Rhythm
27:50 - Shifting from Proving to Obeying
29:13 - Own Your Different

Episode Highlights

The Dangerous Side of Obsession

• Health Impact: Chronic obsession triggers ongoing stress response, leading to low heart rate variability, inflammation, and immune dysfunction
• Mental Toll: 2017 study links obsessive-compulsive tendencies to anxiety, insomnia, and memory loss
• Physical Symptoms: Digestive issues, sleep problems, constant soreness, and accelerated biological aging

The Transformation Formula

• Obsession over control/validation/success = Sickness
• Obsessive obedience to God's calling = Freedom
• Conformity (obsession) vs Transformation (obedience)

Action Steps

1. Assess your current obsessions - are they aligned with your calling?
2. Implement regular rest without guilt
3. Monitor your body's stress signals (consider HRV tracking)
4. Shift focus from outcomes to obedient action
5. Create rhythms and seasons in your schedule

➡︎ YouTube:https://www.youtube.com/@justinroethlingshoefer
➡︎ Apple Podcasts:https://apple.co/3KCyN3j
➡︎ Spotify: https://open.spotify.com/show/3F58Ez4lbIKQ6kMu2pfpIG

⚡️CHECK OUR PROGRAMS: https://ownitcoaching.com/programs/
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Own It

Success is different so own your different!