In this episode of On The Ascent: Health, Dr. Laura sits down with Dr. Nate Dietz of The Premier Life in Anchorage to unpack one of the most powerful – and misunderstood – metrics in modern health tracking: heart rate variability (HRV).

HRV measures the tiny variations in time between heartbeats. Rather than being “irregular,” a more variable heart rate actually signals a more adaptable, resilient nervous system. A low HRV can point to strain, chronic stress, or a system that’s stuck in survival mode.

Dr. Nate explains:

• What HRV actually is and why it’s a window into autonomic nervous system health

• The difference between sensory, motor, and autonomic nerves

• How the “gas pedal” (sympathetic) and “brake pedal” (parasympathetic) should work together

• Why higher HRV is generally better – and what it means when it’s low

• How his in-clinic testing goes beyond a simple score to show whether someone is stuck in fight-or-flight or burnout

They also dive into real-life examples from practice, including a child with severe constipation and an exhausted nervous system whose HRV and symptoms shifted dramatically as his brainstem and sacral spine were supported.

You’ll hear about:

• The “three T’s” that Dr. Nate believes lower HRV: thoughts, traumas, and toxins

• Simple tools that support better HRV: breathwork, prayer/meditation, movement, and time outside

• Why overuse of caffeine, alcohol, and screens quietly erodes resilience

• The difference between “natural” stress (movement, cold/heat, activity) and “artificial” stress (devices, indoor living, overwork)

• Why sleep is non-negotiable for nervous system recovery – and how upper cervical issues can show up as poor REM sleep

Dr. Nate also shares how he thinks about health as a “bank account,” why most people wait until they’re bankrupt to act, and what he does daily to invest in his own health span so he can hike, play, and be present with future grandkids – not just live longer on paper.

If you’ve ever wondered what your smartwatch’s HRV or sleep scores really mean, or how to actually use that data to feel and function better, this conversation will give you a clear, grounded framework.

Find The Premier Life of Anchorage
Website: https://thepremierlife.com/anchorage
Instagram: @thepremierlife.anchorage

Produced by Ascent Health & Performance in Anchorage, Alaska.
Helping people stay strong, active, and adventurous for life.
More episodes and resources: https://ascentak.com/podcast/