In this fascinating conversation, Rosy welcomes her old friend and colleague Dr Alan Watkins, a physician and neuroscientist whose pioneering work bridges medicine, psychology, and emotional intelligence. Together they explore how our heart rate variability (HRV) reveals the story of our inner state — and how learning to regulate our emotions is the single most powerful thing we can do to improve our health, performance, and happiness.

Alan explains the science behind HRV and why coherence between heart, mind, and emotions is the foundation for resilience, vitality, and clear thinking. From his early medical research to his work with world leaders through his company Complete, Alan shows how measurable physiology can reveal everything from burnout to brilliance — and how emotional mastery can literally change our biology.

This is an inspiring, mind-opening episode about how to take back ownership of your inner world and unlock your natural intelligence.

Karen was resting this week after a bout of illness — beautifully modelling the message of this episode: to listen to your body, honour your energy, and give yourself permission to pause.

Takeaways

• What heart rate variability (HRV) really is and why it’s a powerful predictor of health, longevity, and resilience.
• How coherence — the alignment of heart rhythm, emotion, and thought — transforms our consciousness and creativity.
• The Complete Energy Audit: a breakthrough tool that helps leaders understand their true energy, stress, and resilience levels.
• The hidden link between chronic stress, low DHEA, and diseases of modern life — and why emotional dysregulation is the “superhighway” to illness.
• How emotional states like loneliness, depression, and anxiety impact recovery from cancer and heart disease.
• The “three big E’s” — exercise, eating, and emotions — and why mastering the one that happens every second of every day matters most.
• Simple, practical steps to start regulating your emotions: rhythmic breathing, naming and shifting emotions, and daily gratitude practices like the Five Blessings.
• Why self-regulation should be taught in schools — and how it can transform the way we live, learn, and lead.

Find out more about Dr Alan Watkins and his work at www.complete-coherence.com and explore his books including Coherence: The Secret Science of Brilliant Leadership and Reinventing Education.

Try the Five Blessings tonight: before bed, name five things you’re grateful for from your day. Share them aloud with someone if you can. Notice how your heart softens, your breathing slows, and your body shifts into coherence.

To do your own HRV monitoring:

Step 1 – Download the Complete App on a smart phone or computer

Step 2 – Purchase a connecting piece that picks up your heart beat from either your ear lobe with a clip or fingertip from www.kytofitness.com/en-gb/products/bluetooth-mobile-heart-rate-monitor-with-ear-clip-kyto2935

To enquire about having a Complete Energy Audit

Please contact kathryn@complete-coherence.com

To enquire about Training to work with HRV Monitoring

Please contact kathryn@complete-coherence.com

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