In this episode of Precision Medicine Made Simple, we continue our discussion with Dr. Mohammad Jarbou from Episode 33, where we first explored the significance of VO₂ Max testing and its role in personal health optimization. Now, we dive deeper into the importance of sleep health, heart rate variability (HRV), and the insights provided by sleep studies.Dr. Jarbou breaks down how HRV can be a valuable indicator of overall health and recovery, highlighting its connection to sleep quality and longevity. He also provides a closer look at mild sleep apnea, its effects on well-being, and how lifestyle interventions can help prevent the condition from progressing.With actionable advice on improving sleep hygiene and the science behind REM sleep rebound, this episode offers valuable insights for those looking to optimize their sleep and overall health through a precision medicine approach.Key Takeaways:HRV reflects the balance between “fight or flight” and “rest and digest”—high HRV = good recovery.High REM percentage can signal sleep deprivation, not “better sleep.”Mild sleep apnea (AHI 5.6) is common and often doesn’t require CPAP in young, healthy patients.Consistent sleep and wake times matter more than “making up sleep” with naps.Sleep, fitness, and recovery exist in a cycle—fix one, improve the others.In This Episode:[00:00:00] HRV explained: stress, recovery, and sleep’s role[00:02:19] Taylor sets the stage: VO₂ max test and sleep study follow-up[00:05:33] Home sleep study setup, devices, and first-night discomfort[00:07:59] In-lab sleep studies vs home sleep tests[00:10:35] 4–3–2–1 sleep hygiene rule and real-life challenges[00:13:18] HRV, alcohol, and what readiness metrics can and can’t tell you[00:16:44] Total sleep time: why 5–6 hours is Taylor’s “first problem”[00:18:30] High REM percentage and REM rebound from sleep deprivation[00:20:00] Deep sleep vs REM: what truly restores your body[00:24:33] AHI, 3% vs 4% oxygen drop, and Taylor’s mild sleep apnea[00:29:32] Snoring, sleeping on your back, and positional therapy[00:35:42] Naps, “social jet lag,” and protecting your sleep drive[00:40:28] When to repeat sleep studies and add body composition (DEXA)[00:43:05] Taylor’s takeaways and next step: VO₂ max deep dive in a future episodeNotable Quotes:“REM sleep isn’t the restorative stage—deep non-REM sleep is where your body really recovers.” – Dr. Jarbou“If your HRV is low in the morning, it’s often your body telling you it didn’t get the recovery it needed.” – Dr. Jarbou“Most people don’t need fancy tests—they need better sleep structure and consistency.” – Dr. Jarbou“Mild sleep apnea doesn’t mean treatment right away. Fix the basics first.” – Dr.

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