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He Started Tracking Biomarkers at 12 Years Old - Justin Roethlingshoefer

Ben Greenfield

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TL;DR

The four things you'd lose by not watching

4 items

TL;DR

The four things you'd lose by not watching

4 items

Justin Roethlingshoefer started tracking biomarkers at age 12, using HRV since 2006 to optimize training and recovery for hockey players.

He warns against the 'Devil's Bicycle' of excessive body focus and argues that a relentless drive for control actually lowers HRV and increases stress.

His core protocol pairs weekly Zone 2 (180–210 min at 60–70% max HR) with a weekly Zone 5 session (30s on/15s off × 10 sets) to boost VO2 max and cellular oxygen delivery.

Morning routine: wake up, red light, read/meditate on Scripture, listen, then exercise; evening routine includes sauna, cold plunge, and prayer to set the next day.

Protocols

Concrete recipes — what, when, how much, and why

4 items

Morning spiritual and physical rhythm

WhatWake up early (5:45–6:00 AM), sit with red light, read/meditate on Scripture, listen, then exercise.

WhenImmediately upon waking, before any technology.

DoseReading/meditation typically 30–60 minutes; may spend weeks on one chapter (e.g., 4 months in Romans).

For whomJustin (anecdotal); he also recommends it for anyone wanting to root identity in God rather than in health metrics.

WhyAligns the day with God's will, reduces anxiety, sets identity before performance, and lowers stress which benefits HRV and cellular health.

CaveatsNot a strict time schedule; the key is intentional listening, not just reading. May take time to hear nothing at first—sometimes 2–3 minutes of silence.

Justin breaks his day into three holy times: evening preparation (6:00 PM – sauna, cold plunge, mile run, family time, pray), morning (red light, Scripture, listen, exercise, then work), and midday (11:00-2:00 – walk outside, lie on grass, cyclic sigh breathing, ask God what to know). He emphasizes the biblical rhythm of 'evening and morning' from Genesis, so his 'day' starts at 6:00 PM. He avoids technology first thing. The evening routine includes 20 minutes steam bath, a mile run, cold plunge, then hot bath again to safe the cold plunge. After that he spends the evening with family, finishing business by 6:00 PM.

Mechanism

Justin links morning meditation to reduced stress, which increases HRV and improves emotional state (love, patience, kindness). He ties this to the fruit of the Spirit and notes that science shows gratitude and calm lower cortisol and boost parasympathetic tone.

Personal experience

Justin says: 'I am 5:45 or 6:00 am hours it will be, then I my word I will study. ... I a chapter, sometimes one text I will choose, sometimes that text or that two verses on or a on the chapter two three months I will spend it. I have been here for the past four months Romans in the magazine itself, because for me new things understanding.' He describes how during prayer he sometimes feels nothing but persists, and then suddenly gets insight.

I waking up, go out, fresh air take, sit down, the sentence read, exercise, come home, with my family I will spend it, I can be there, with concentration I can be, all day powerfully and mentally clearly I can do things.

Also said

“Lord, today what about you? Do I need it? 'Tell me.' I will ask. Not mine, but yours. I want it.”— Shows the prayer content – surrender of control.

Zone 2 aerobic training protocol

What180–210 minutes per week of Zone 2 cardio (60–70% of max heart rate), often done with a weighted vest during family walks.

WhenDistributed across the week, typically as 30-40 minute sessions on meeting calls (on stationary bike) and family walks in the evening.

Dose180–210 min/week; walk with weighted vest or bike at low intensity (conversational pace).

For whomJustin (anecdotal); he recommends it for anyone wanting to improve VO2 max and long-term health.

WhyBuilds aerobic base, improves cardiac output, increases cellular oxygen delivery, reduces stress, raises HRV, and supports new cell growth.

CaveatsMust be true Zone 2 – not too intense. Use heart rate monitor or RPE. For those with knee/hip problems, bike version can substitute.

Justin does a monthly VO2 max test to keep his zones accurate: one quarterly with a mask and machine, others with the Cooper 12-minute run or a 6-minute bike test that estimates VO2 max from average watts. He integrates Zone 2 into his lifestyle by walking with his wife (both wearing weighted vests) and having 'high in buffalo' talks (sharing best/worst/surprising parts of day). This family time also covers his training need.

Mechanism

Zone 2 exercise strengthens the heart's ability to pump blood, increases mitochondrial density, and improves the body's oxygen utilization, which reduces oxidative stress and supports cellular repair. Justin notes: 'Zone too aerobic lay the foundation, at the cellular level cardiac ability increases.'

Personal experience

He says: 'Every at night I with family to walk together I will go. That family walk at the time, I weight vest wearing a zone too I will walk. So suddenly, our family walks through me for the week three and a half hours zone two it will be completed. Now my wife also in this I did the part. My wife too now weighted west wears, we are both. Zone two together complete we are doing.'

I from about 180 210 minute zone 2 exercise to do I will try. That is, the maximum heart rate from 60 in rate being in the 70 percent.

Also said

“For them, knees, hip problems for those who are, by bicycle VO2 max counting equivalent methods there are.”— Offers alternative for injured individuals.

Zone 5 high-intensity interval protocol

WhatOne weekly session of full-out VO2 max work: 30 seconds all-out effort, 15 seconds rest, for 10 rounds.

WhenAt the end of a workout, on one day per week (he rotates tools: ski erg, rower, wall balls with burpees).

Dose30s on, 15s off × 10 sets = 7.5 minutes work; done once per week.

For whomJustin (anecdotal); recommended for those already doing Zone 2 and wanting to push cardiovascular ceiling.

WhyIncreases cardiac output, complements Zone 2's aerobic base to fully maximize VO2 max.

CaveatsRequires high intensity – must be 'complete level with ability' or full VO2 max effort. Not for beginners without base.

He emphasizes that many people are confused about how to improve VO2 max, but the combination of Zone 2 + Zone 5 is the evidence-based answer. He does Zone 5 after his regular strength training, varying the implement to keep it interesting: ski erg, rower, or wall balls with burpees. The 30/15 work-to-rest ratio is deliberately short to maximize power output while keeping total time under 10 minutes.

Mechanism

Zone 5 stresses the heart's stroke volume and oxygen extraction at peak demand, stimulating adaptations in cardiac output and oxygen delivery. Justin: 'Zone Five cardiac output increases.'

Personal experience

Justin shares: 'I five a week days weights if you are lifting, every exercise in the end I about six for minutes complete work with intensity I will. For that I on the ski erg 30 seconds doing, 15 seconds rest taking 10 complete sets I will. The next day same exercise rover on the machine I will. The next day maybe wall balls and with burpees that I will continue.'

Zone Five and zone two exercises of course complete I will do it, because the zone too aerobic lay the foundation, at the cellular level cardiac ability increases, also zone five cardiac output increases.

Also said

“Now we science again about thinking let's start, because this fitness what in the field not knowing what to do confusion it is established.”— Explains why he provides this specific protocol – to clear confusion.

Midday breathwork and grounding

WhatWalk outside, lie on grass, look at the sky, and perform cyclic sigh breathing (inhale twice through nose, exhale once through mouth, for 3–4 minutes, then breath hold).

WhenMidday, typically between 11:00 AM and 2:00 PM, during a break from work.

Dose3–4 minutes of cyclic sigh, 20 rounds, then breath hold.

For whomJustin (anecdotal); anyone who can step outside mid-day.

WhyReduces stress, recalibrates the nervous system, creates space to listen to God's guidance for the rest of the day.

CaveatsMust be in nature, away from technology.

Justin describes this as his third holy time of day. He goes to his studio, lies on the grass, looks at the sky, and does the cyclic sigh protocol. After the breath holds, he remains still and asks God what to know. This practice helps him refocus after the morning work block and prevents the afternoon slump.

Mechanism

Cyclic sighing is a known breath technique to rapidly downregulate the sympathetic nervous system, increase HRV, and improve emotional regulation. Justin combines it with prayer ('Lord, what do I need to know?') to align spiritual and physical recovery.

Personal experience

He says: 'I on the grass I'm going to bed. I am the sky. I will look at you. And about 3 4 minutes from breathe along process I will. That is, cyclic sigh, through the nose twice breath inhaling, by mouth breathe once leaving, 20 rounds, after breath tightening. Just like this ask, 'Lord, I what to know you wants in my day?'

In the middle of the day anytime I am out. Walking I will go, my studio outside I will go. I on the grass I'm going to bed. I am the sky. I will look at you.

Also said

“That's one ideal not only, but it is from 11:00 to 2:00. Wednesday, from 11:00 between 2:30 it happens.”— Specifies the flexible time window.

What's new

Personal practice updates, fresh positions, predictions

3 items

Early biohacking origin story

~0:12:00

Justin began tracking biomarkers at age 12 after being bullied for his weight, buying EEG sensors, heart rate monitors, pedometers, and a glycemic index meter.

Why this matters: Most biohackers start as adults; Justin's adolescent drive shows how identity and control can become entangled with health metrics early.

Background

He was a fat child, ridiculed by peers. One day on the ice he heard a voice (later identified as Satan) saying 'I can lose it all.' He responded 'Yes, ready for anything.'

After a growth spurt he started training obsessively. He did 10 squats every time he opened his locker, pull-ups when passing a door, push-ups in bathroom breaks, and couldn't sit still. At home he slept in a 62–63 °F basement without blankets to burn more calories, and took cold baths. He bought every available measurement device to monitor his body, believing that losing control meant returning to being fat and ridiculed.

Personal experience

Justin recalls: 'I am in class. I am a runner. ... Every time Locker when opened, I am 10 squats to do it would come. I through the door whenever I go, door keys five pulls-ups to do it would come. I 30 more than minutes for a long time in class I can't sit still. Get up and go outside I would have left.'

I bought brain wave smell sensors. I have a heart response measuring instrument. My near pulse oximeter. My near pedometer. Possible every measurement I am on track. I used to do it. Glycemic index about me completely I know.

Also said

“I as a child fat I used to be, everyone me ridicule those who do.”— Shows the emotional driver behind his early biohacking.

“That's kind of crazy changed. The largest biohacker.”— He acknowledges his unusual start.

The Devil's Bicycle: excessive body focus as a trap

~0:18:00

Justin describes a pendulum between worshipping the body (excessive biohacking) and neglecting it, calling the obsession 'the Devil's Bicycle'.

Why this matters: Names a common biohacker pitfall—using health data to distract from deeper spiritual identity.

Background

He says the world tells you to do cold plunges, sauna, fasting, zone 2, zone 5, hyperbaric, organic food, perfect sleep—but if you do all that without heart change, your mind becomes contaminated with comparison and inadequacy.

Justin argues that excessive attention to the body can bind you just as much as neglect. He warns: 'I this is where you live. About the body excessive I will think about it. I say that. I am beautiful. To appear I will try. My all statistics sure to be I'll take care of it. I every macro I will calculate, this is for me. Unknowingly I getting stuck as a prison it changes.' He contrasts this with the alternative of neglect (ignoring symptoms, assuming everything is fine). Both extremes hurt long-term health. The solution is to see the body as a tool given by God to fulfill a calling, not an idol.

Personal experience

Justin experienced the trap himself: he started health as an interest, then it shifted to investment, then to idolatry. He now deliberately builds his morning and evening prayers around surrender, not control.

This is me* Holy Health* In the book" Devil's Bicycle" I called. I am that devil.

Also said

“We are our bodies God in appearance adaptable seeing as a tool we stopped, this like a swing changed; that is the body worshiping, every little to the point excessive anxiety to belong.”— Explains the mechanism of the swing between worship and neglect.

Control reduces HRV: counterintuitive insight

~0:35:00

Justin claims that the very desire to control health metrics like HRV actually keeps the nervous system in a sympathetic state, reducing HRV and recovery.

Why this matters: Contradicts the popular biohacker assumption that more data and more control always improve metrics.

Background

HRV is a measure of parasympathetic vs sympathetic balance. Trying to force control triggers a fight-or-flight response, lowering HRV.

Justin explains that your nervous system cannot distinguish between a saber-toothed tiger and a stressful email or a strict diet. When you try to control everything, your body stays in alert mode, never fully recovering. He notes: 'We while sleeping this too subconscious work doing, we body in the long run completely to recover and to be restored not allowed.' He then cites a statistic: if a person's HRV is more than 50% above their age norm, their lifetime risk of chronic disease is 84% lower. That higher HRV reflects a nervous system that can flexibly switch between stress and rest. The key is not more control but rhythm and surrender to God's design.

Personal experience

He uses his own HRV as an example: 'On my worst day also, my HRV 95 will be, my VO2 max 67 will be.' He attributes this to living for service, not for control.

To control because of desire HRV and readiness decreasing you noticeable.

Also said

“Past for 50 years, we nearby data considering, a person age of based on their heart rate variation (HRV) 50th more than a percentage if more, for them during life long-term diseases chance of occurrence 84% less there will be.”— Provides the epidemiological backing for the claim.

Recommendations

Products, supplements, and tools mentioned in the episode

3 items

Gratitude prayer before request

Practice

Begin all prayers with gratitude for the current situation, not complaints, based on Philippians 4:6 ('In everything with thanksgiving, let your requests be made known').

Justin discovered that starting with thankfulness shifts his biology: HRV increases, stress decreases, and mental clarity improves. He calls this 'Vitamin G' and is writing a chapter on it. He notes that science independently confirms that gratitude reduces cortisol and boosts dopamine and serotonin, aligning with the scriptural instruction.

Personal experience

He says: 'I praying every time thank you should I inform you? That is, complaints no, 'Oh God, this is me. From 'get out'. Don't ask. Instead, you facing for the conditions thank you tell me, then everything how will it change? There while sitting for me suddenly that thing got it. I at once surprised. Just change.'

All in matters prayer and requests by with gratitude pray. Then like this it seems, 'Oh, that means you me every day with gratitude to stay are you saying?' So that, your biology and your scripture is us.

Find Gratitude

Red light therapy lamp

Tool

Used during morning Bible reading and meditation to support wakefulness, mitochondrial function, and cellular health.

Justin turns on the red light immediately upon waking, before any technology. Red light therapy is known to stimulate mitochondrial ATP production and may support circadian alignment when used in the morning.

I that red one light I will put it. Because it usually 5:45 or 6:00 am hours it will be, then I my word I will study.

Find Red

Weighted vest for walking

Product

Used during family walks to increase the intensity into Zone 2 without changing pace.

Justin wears a weighted vest and his wife now also uses one. This transforms a casual family walk into an aerobic training session, allowing him to accumulate 180–210 minutes of Zone 2 per week efficiently.

Every at night I with family to walk together I will go. That family walk at the time, I weight vest wearing a zone too I will walk.

Find Weighted

Disclosed sponsorships1speaker disclosed

Holy Health

Book Sponsored · disclosed

A book that combines Bible-based health principles with biohacking science, covering topics like cellular health, detoxification, and spiritual identity.

DisclosureJustin Roethlingshoefer is the author; Ben Greenfield mentions the book and provides a link at bengreenfieldlife.com/holyhealth.

Justin wrote the book to bridge the gap between faith and health optimization. It includes the 'Devil's Bicycle' concept, the five heart types (performance, people-pleasing, protecting, perfectionist, pessimistic), and practical guidance on fasting, oxygen therapy, and gratitude. The book aims to help readers avoid both idolatry of the body and neglect.

This Justin Ratsopher Wrote. ... Another common Bible-based health not a book. Some books 'Oh, eat honey, drink milk, in Leviticus what was said 'do it' they will say. ... Justin is a biohacker. He worldwide existing with the players together he works.

Find Holy

Notable quotes

Lines worth pulling out — contrarian, specific, or perfectly phrased

5 items

I am 2006. From HRV I am using Brother.

Shows he was an early adopter of HRV before it became mainstream, using it with hockey players in Miami of Ohio.

To control because of desire HRV and readiness decreasing you noticeable.

Succinctly states the counterintuitive finding that striving for control harms the very metric you're trying to optimize.

I am the author. Interview what am I doing? , that podcast sure that would be good. To you it will be known. This our boy of the month and I studying book name Holy Health.

Garbled but identifies the podcast guest and book; highlights the collaborative nature of the discussion.

High performance showing people often mistake that is, they for success or God for work, their own health sacrifice to do they will prepare.

Critique of the hustle culture that prioritizes output over the vessel.

Now my wife too in this I did the part. My wife too now weighted west wears, we are both. Zone two together complete we are doing.

Demonstrates how to integrate training into family life, making it sustainable and relational.

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Topics covered

biohackingheart-rate-variabilityzone-2-trainingzone-5-trainingmorning-routineevening-routinebreathworkgratitudeidentityscripturecold-exposuresaunared-light-therapyhyperbaric-oxygencellular-healthweighted-vest-walkingprayerdevils-bicyclefive-heart-typesoxygen-delivery

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Educational summary of the cited expert source — not medical advice. Open the source recording linked above and consult a qualified physician before acting on any protocol.