Building Resilience from the Inside Out with Heart Rate Variability with Dr Torkil Færø.

It's an Inside Job

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"We’ve placed too much value on the psychological part of the brain and ignored the physiological foundation beneath it. Real resilience starts with your nervous system." - Dr Torkil Færø

In this episode, I sit down with Dr. Torkil Færø—a general practitioner, emergency physician, award-winning filmmaker, photographer, and author of The Pulse Cure. We explore how real-time health data, particularly Heart Rate Variability (HRV), can serve as a powerful tool for tracking stress, building resilience, and creating lasting change in how we live and lead.

Torkil shares how the death of his father prompted a transformation in his own lifestyle, leading him to investigate the connection between stress, the autonomic nervous system, and long-term well-being. He breaks down what HRV actually measures, why it's a better indicator of resilience than most people think, and how smartwatches and other wearables can shift health ownership back into our hands—quite literally.

We also unpack the hidden impact of evolutionary stress patterns—like constant comparison, negativity bias, and our brain’s over-adaptation—and how these deeply rooted traits drive chronic stress and undermine our physical health.

What I appreciated most was how practical this conversation was. Whether we were discussing the importance of sleep, active rest, breathwork, or expressive writing, Torkil emphasized that meaningful change starts with awareness—and that physiological resilience is the bedrock of emotional and cognitive health.

What we cover in this episode:

• How to use HRV to monitor stress and improve well-being
• Why the autonomic nervous system is foundational to health and resilience
• The surprising impact of modern stressors like comparison and overstimulation
• What your resting heart rate reveals about your long-term vitality
• Why good sleep starts two hours before bed
• How journaling and slow breathing stimulate recovery systems
• The critical difference between challenge vs. threat-based stress
• Why individualized tracking is more valuable than general health metrics

If you're looking to take back control of your health in a sustainable and science-backed way, this episode is packed with tools and insights you can start using right away.

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Chapters

1. Building Resilience from the Inside Out with Heart Rate Variability with Dr Torkil Færø. (00:00:00)

2. Introduction to Resilience (00:00:08)

3. Meet Dr. Torkil Thado (00:02:30)

4. The Journey to Health (00:06:53)

5. Understanding Heart Rate Variability (00:13:15)

6. The Role of the Autonomic Nervous System (00:15:37)

7. Psychosocial Stressors and Their Impact (00:18:07)

8. Exploring Self-Awareness (00:26:19)

9. The Power of Individual Health Tracking (00:38:15)

10. Importance of Sleep and Rest (00:52:05)

11. Final Tips for Managing Stress (01:03:13)

12. Episode Wrap-Up and Key Takeaways (01:04:59)