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Former NCAA & NHL Performance Coach Justin Roethlingshoefer Unpacks the Metrics That Actually Matter
Description
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