EPISODE · May 16, 2025 · 1H 8M
Former NCAA & NHL Performance Coach Justin Roethlingshoefer Unpacks the Metrics That Actually Matter
from StRest with Kerstin Lindquist · host The Frequency Network: The Wave
This is StRest! In this episode, Kerstin Lindquist is joined by human performance coach and functional health expert Justin Roethlingshoefer for a masterclass in reclaiming your health, energy, and God-given purpose. They explore the insidious ways modern life steals your vitality—from glorifying hustle to normalizing poor sleep and ultra-processed foods—and how the right data can help you take your health back. With over 20 years of experience training elite athletes and high-performers, Justin breaks down the four key health metrics that determine cellular vitality and long-term resilience. You’ll learn how to interpret and improve heart rate variability (HRV), VO₂ max, sleep quality, and cellular nutrient absorption, as well as how to avoid the trap of “normal” labs that overlook what your body really needs. Rooted in faith, science, and ownership, this conversation is both deeply spiritual and relentlessly practical. If you’re a parent, leader, creator, or just someone trying to stay sharp in a distracted world, this episode will help you tune out the noise, listen to your body, and live with intentional obedience. Major Themes & Concepts ✅ How Satan steals health: distraction, doubt, disconnection✅ What HRV reveals about your stress response✅ VO₂ Max: the real vitality metric✅ Poor sleep = poor detox = faster aging✅ Serum vs. cellular testing: big difference✅ Why “healthy” people still lack nutrients✅ 3 steps to boost HRV & VO₂ Max✅ Women 40+: why training must change✅ “Rest days” are overrated—recover smarter✅ Folic acid might be silently harming you✅ Use data to obey, not just optimize✅ Build a team that protects your purpose Chapter Breakdown 00:00 – What Would Satan Do to Steal Your Health? 02:31 – Normalizing Dysfunction: The Subtle Attack on Wellness 05:44 – Justin’s Story: From Anorexia to NHL to Functional Medicine 11:01 – Defining “Tip of the Spear” Leadership and Purpose 14:30 – The Enemy’s Blueprint: Confusion, Distraction, Isolation 19:35 – HRV Explained: What It Is and Why It Matters 25:13 – The Truth About Low HRV and What It Signals 30:04 – VO₂ Max: Oxygen, Capacity, and Real Fitness 34:42 – Zone 2 and Zone 5 Training: The Prescription That Works 39:54 – Why Your Lifting Routine Might Be Wasting Time 43:18 – Deep Sleep, REM, and the Glymphatic Detox System 47:16 – Sleep Optimization: 3-2-1 Rule and Circadian Rhythm 50:40 – Cellular Nutrient Deficiencies: The Root of Most Issues 54:15 – What Most Labs Miss—and Why Cellular Panels Matter 56:52 – Folic Acid Toxicity, Fortified Foods, and Children’s Health 58:26 – Stress vs. Capacity: Why You Don’t Need “Less,” You Need “More” 59:46 – What Own It Coaching Actually Provides (And Who It’s For) 1:01:12 – Storytelling, Purpose, and Living Out the Mission Resources & Recommendations Work with Kerstin Workshops & Events – Join upcoming events & retreats. Health Coaching with Kerstin – 1:1 coaching for stress reduction & wellness. Vita Hustle Protein or https://bit.ly/KERSTIN20 Use code KERSTIN20 for 20% off your first order Dr. Denese Skincare – Use code STREST Apollo Neuro – Discount Code: KERSTINLINDQUISTLLC Lumen – Discount Code: CoachKL Ultrahuman – Discount Code: KERSTIN10 Connect with Justin Roethlingshoefer 🌐 Speaker Booking: speakersassociates.com/speaker/justin-roethlingshoefer 🌐Website: justinroethlingshoefer.com 📸 Instagram: @justinroeth 💼 LinkedIn: Justin Roethlingshoefer ▶️ YouTube: Justin Roethlingshoefer 🧬 Personalized Health Coaching: Own It Coaching 📕 Book: The Power of Ownership More about Kerstin 🌐 Website 📸 Instagram 📘 Facebook 📺 YouTube 🎵 TikTok Production, Distribution, and Marketing By Massif Studio & Production and The Tallawah Group 🌐 Massif Website 💼 Massif LinkedIn 🌐 Tallawah Website 💼 Tallawah LinkedIn 📩 Sponsorship inquiries: [email protected] Learn more about your ad choices. Visit megaphone.fm/adchoices
What this episode covers
This is StRest! In this episode, Kerstin Lindquist is joined by human performance coach and functional health expert Justin Roethlingshoefer for a masterclass in reclaiming your health, energy, and God-given purpose. They explore the insidious ways modern life steals your vitality—from glorifying hustle to normalizing poor sleep and ultra-processed foods—and how the right data can help you take your health back. With over 20 years of experience training elite athletes and high-performers, Justin breaks down the four key health metrics that determine cellular vitality and long-term resilience. You’ll learn how to interpret and improve heart rate variability (HRV), VO₂ max, sleep quality, and cellular nutrient absorption, as well as how to avoid the trap of “normal” labs that overlook what your body really needs. Rooted in faith, science, and ownership, this conversation is both deeply spiritual and relentlessly practical. If you’re a parent, leader, creator, or just someone trying to stay sharp in a distracted world, this episode will help you tune out the noise, listen to your body, and live with intentional obedience. Major Themes & Concepts ✅ How Satan steals health: distraction, doubt, disconnection✅ What HRV reveals about your stress response✅ VO₂ Max: the real vitality metric✅ Poor sleep = poor detox = faster aging✅ Serum vs. cellular testing: big difference✅ Why “healthy” people still lack nutrients✅ 3 steps to boost HRV & VO₂ Max✅ Women 40+: why training must change✅ “Rest days” are overrated—recover smarter✅ Folic acid might be silently harming you✅ Use data to obey, not just optimize✅ Build a team that protects your purpose Chapter Breakdown 00:00 – What Would Satan Do to Steal Your Health? 02:31 – Normalizing Dysfunction: The Subtle Attack on Wellness 05:44 – Justin’s Story: From Anorexia to NHL to Functional Medicine 11:01 – Defining “Tip of the Spear” Leadership and Purpose 14:30 – The Enemy’s Blueprint: Confusion, Distraction, Isolation 19:35 – HRV Explained: What It Is and Why It Matters 25:13 – The Truth About Low HRV and What It Signals 30:04 – VO₂ Max: Oxygen, Capacity, and Real Fitness 34:42 – Zone 2 and Zone 5 Training: The Prescription That Works 39:54 – Why Your Lifting Routine Might Be Wasting Time 43:18 – Deep Sleep, REM, and the Glymphatic Detox System 47:16 – Sleep Optimization: 3-2-1 Rule and Circadian Rhythm 50:40 – Cellular Nutrient Deficiencies: The Root of Most Issues 54:15 – What Most Labs Miss—and Why Cellular Panels Matter 56:52 – Folic Acid Toxicity, Fortified Foods, and Children’s Health 58:26 – Stress vs. Capacity: Why You Don’t Need “Less,” You Need “More” 59:46 – What Own It Coaching Actually Provides (And Who It’s For) 1:01:12 – Storytelling, Purpose, and Living Out the Mission Resources & Recommendations Work with Kerstin Workshops & Events – Join upcoming events & retreats. Health Coaching with Kerstin – 1:1 coaching for stress reduction & wellness. Vita Hustle Protein or https://bit.ly/KERSTIN20 Use code KERSTIN20 for 20% off your first order Dr. Denese Skincare – Use code STREST Apollo Neuro – Discount Code: KERSTINLINDQUISTLLC Lumen – Discount Code: CoachKL Ultrahuman – Discount Code: KERSTIN10 Connect with Justin Roethlingshoefer 🌐 Speaker Booking: speakersassociates.com/speaker/justin-roethlingshoefer 🌐Website: justinroethlingshoefer.com 📸 Instagram: @justinroeth 💼 LinkedIn: Justin Roethlingshoefer ▶️ YouTube: Justin Roethlingshoefer 🧬 Personalized Health Coaching: Own It Coaching 📕 Book: The Power of Ownership More about Kerstin 🌐 Website 📸 Instagram 📘 Facebook 📺 YouTube 🎵 TikTok Production, Distribution, and Marketing By Massif Studio & Production and The Tallawah Group 🌐 Massif Website 💼 Massif LinkedIn 🌐 Tallawah Website 💼 Tallawah LinkedIn 📩 Sponsorship inquiries: [email protected] Learn more about your ad choices. Visit megaphone.fm/adchoices
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Former NCAA & NHL Performance Coach Justin Roethlingshoefer Unpacks the Metrics That Actually Matter
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