The Freedive Cafe Podcast

Marco Altini is a scientist, developer and athletic coach who’s work centres on the intersection of health, technology, and human performance.

In 2012 he founded HRV4 Training, a mobile platform that revolutionised physiological tracking by becoming the first app capable of reliably measuring heart rate variability (HRV) using a smartphone camera.

In this episode we discuss:

Donny has been using  Marco’s HRV4 Training APP for ten years now.
First we fill Marco in on what freediving actually is!
Marco is originally from Italy but has spend most of 20 years between the USA and the Netherlands.
After returning to university to study sport science he became a coach to athletes and advises some companies in the wearable space.
As a recreational athlete Marco focuses on trail running.
What is HRV/Heart Rate Variability?
HRV is an indirect proxy to our nervous system’s response to stress.
The optimal range for HRV is determined only for the individual, it is not a range that applies to the general population as a whole.
There is a strong genetic component to HRV.
How a reading is taken using the HRV4 Training APP.
The difference between through-the-night measurements and on-the-spot measurements in the morning.
Should you lie or sit to take the HRV reading?
HRV trends may help to predict incoming sickness.
What is parasympathetic suppression in athletes?
What is the difference between rMSSD and SDNN?
How are the proprietary scores used by Garmin, Suunto, etc?
A question from Patreon supporter Bizo Silva about premature atrial contractions and other kinds of arrhythmia.
A question from Patreon supporter Brady.
How do ‘recovery’ protocols involving sauna and cold-plunge for example, affect HRV.
What are the main stealth stressors affecting HRV?
Why does he trail run?

For all episodes of The Freedive Cafe Podcast, information about freediving courses, coaching, workshops and retreats in Dahab, Egypt, visit www.truedepthfreediving.com

To support on Patreon: www.patreon.com/freedivecafe

Olavi Paananen is a Finnish entrepreneur who recently broke the CMAS World Record for freediving under ice, without a wetsuit.
In this episode we discuss:
Olavi lives in Espoo and was born in Iisalmi, Finland. 
Donny also used to live in Finland!
Olavi dived 165 metres under ice with bifins to earn a world record!
His dad worked in a swimming pool and Olavi spent hours every week there.
He did his first freediving course in Finland and worked up to instructor level and took part in some competitions.
The depth season in Finland: Baltic Sea, quarries and lakes.
Question from Patreon supporter Frannie about why he does this and also from Michaela Werner.
David Blane went to Finland.
Olavi explains the set up of the Ice Challenge Finland 2026 competition in which his latest record was set.
Video of Olavi diving under ice.
Extremely high safety standards for diving under ice.
A rescue situation on a 110m under ice DNF dive.
About the team that supports Olavi.
Talking about Iiris Ala-olla performing static without a suit in freezing water.
Olavi explains his pre-dive routine, before getting under the ice.
How is he feeling during the surface protocol?
Post-dive saunas on skis.
How does Olavi train for such a demanding dive?
Question from Patreon supporter Emile about the health-benefits of cold-water immersion.
Donny reminisces about his time spent in Finland.
What kind of complementary training does Olavi do out of the water?
About blood-flow restriction training, Kaatsu.
How seriously does he take his nutrition and supplementation?
Question from Patreon supporter Jack about fundiving in cold water.
There will be another Ice Challenge Finland in 2027.
DESERT ISLAND QUESTIONS | Patreon Exclusive Content.
Why does he freedive?

For all episodes of The Freedive Cafe Podcast, information about freediving courses, coaching, workshops and retreats in Dahab, Egypt, visit www.truedepthfreediving.com

To support on Patreon: www.patreon.com/freedivecafe

Kalamata Freedivers is a freediving school and training facility located in Kalamata Greece, run by Nejc Likar and Nikos Gkagkanis.
In this episode we discuss:
Today we are talking with Nejc Likar from Slovenia and Nikos Gkagkanis from Greece.
Nejc was previously in Panglao, The Philippines before Greece.
Nikos is from the northern part of Greece and his father was a spearfisher so he started very young with freediving. He spent time on Crete before moving to Kalamata.
Nejc was Nikos’ instructor.
How is freediving in Crete?
Was it easy to get set up in Kalamata?
Donny visited the centre in Summer of 2025.
The logistics of running such a freediving centre.
How long is the freediving season in Kalamata?
They have four boats at Kalamata Freedivers!
The challenge of getting things done in Greece.
What goes in to choosing the team at Kalamata Freedivers?
Do Nejc and Nikos also like to dive deep and have competition aspirations?
Plans to organise competitions?
Plans for the future of the centre, special dive experiences and trips abroad.
Desert Island Questions Section
How to find Kalamata Freedivers.

For all episodes of The Freedive Cafe Podcast, information about freediving courses, coaching, workshops and retreats in Dahab, Egypt, visit www.truedepthfreediving.com

To support on Patreon: www.patreon.com/freedivecafe

William Trubridge is one of the most celebrated freedivers of all time, achieving multiple world records, winning multiple world championships and diving 102m in CNF (No Fins).
In this episode we discuss:
William appeared first on Episode #69 of The Freedive Cafe Podcast and then again on Episode #98.
Inkfish organisation and research conducted into freediving physiology.
Deepest arterial blood samples every taken at 80m depth.
Hyperventilation is good now! Are we all hyperventilating unknowingly before dives?
Shout out to Dave Mullins.
Shout out to Tom of Get Ecstatic in Singapore for sharing...
An Unusual Pool Freediving Accident - Temporary Paralysis of All Limbs and Breathing Muscles.
How has William’s recent competition performance been?
Does he plan to retake his long-standing CNF world record from Petar Klovar?
Deep Water podcast recommendation by Lydia Gard.
The 2023 Vertical Blue doping controversy in freediving involving Petar Klovar, Vitomir Maricic and Sanda Delija.
Donny’s own part in the controversy with regard to his initial insulting comments made towards the Croatians which he followed up with an apology video, and William’s belief that he flip-flopped on the issue and muddied the waters.
William’s opinions on the Enhanced Games, the multi-sport event where the athletes are allowed to use performance enhancing drugs.
How do we move forward in the sport of freediving to improve doping control to the satisfaction of all the athletes?
FAIR - Freediving Athlete Integrity Regulation and Multi-modal Deception Detection.
His thoughts on a recent viral video of Petar Klovar blacking out and a bad squeeze (lung barotrauma).
About The Mental Immune System. 
What is the deeper dimension of freediving?
For all episodes of The Freedive Cafe Podcast, information about freediving courses, coaching, workshops and retreats in Dahab, Egypt, visit www.truedepthfreediving.com

To support on Patreon: www.patreon.com/freedivecafe

Jack Webb is an up and coming deep freediver from Far North Queensland in Australia. He recently dived 113m in competition in Dominica.
In this episode we discuss:
Jack just wrapped up a retreat up in Far North Queensland.
Jack has been spearfishing since he was a kid.
Jack’s school Freediving Far North Queensland is doing its depth sessions in two 65m deep lakes, Lake Eachem and Lake Barrine.
About the crocodile in the lake.
Jack and Donny met in Dahab in 2022 when there were both diving in the 70m range.
How Jack got stopped by a squeeze and other health issues and how he overcame them.
Shout out to Julia Mouse in at Apnea Bali.
Pepsin, silent reflux, Costochondritis.
Shout out to Jack’s coach Dean Chaouche who appeared on episode #95 of the podcast.
Journey to the nineties and his first national records. 
Shout out to Federico Mana who appeared on episode #84 of the podcast.
Shout out to Matt Yang from China.
How was the  first 100m dive?
Jack’s transformational trip to Dominica where he dived 113m.
How does his training routine work?
How he structures his deep dive routine and his deep dive sessions.
Has he had any trouble with hypoxia so far?
What does he do for his mental game?
Jack’s nutrition and supplement strategy.
DESERT ISLAND QUESTIONS - Patreon Exclusive Content
Why does Jack freedive? 

For all episodes of The Freedive Cafe Podcast, information about freediving courses, coaching, workshops and retreats in Dahab, Egypt, visit www.truedepthfreediving.com

To support on Patreon: www.patreon.com/freedivecafe