How to Increase Heart Rate Variability (HRV) and Lower Heart Rate for Longevity
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- Опубликовано: 22 апр 2024
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Please make video on vagus nerve stimulation devices that bryan johnson uses❤
I don’t eat anything. I get all my nourishment from the sun and cold showers in Antarctica. My resting heart rate is 4 and my HRV is 9000.
Lmao
Not over 9000?
@@LVArturs 999999
Hahahaha
@@LVArtursAncient meme?
Important to understand that wearable devices all calculate resting heart rate differently. Oura measures resting heart rate during sleep. Whoop measures it during the last deep sleep cycle. Fitbit measures it by averaging both during the day and night. I am 58 and my sleep heart rate is 40-41 with whoop. With Fitbit it is about 10 beats higher. I think it is most representative to measure it while you just wake up and are still in bed.
Well, exactly. This is difficult to compare with measurements in the morning with a chest belt and the EliteHRV or Kubios application.
If I spend a day of intense hiking, my HRV tanks overnight. Also, it seems if I have high sodium intake in my last meal of the day, my sleep score and HRV are very low.
That's why after intense exercise you need a few days of recovery 😊. Take care of yourself and don't overtrain.
I got down there with cold showers daily, WH breathing and ketogenic diet. The doctor didn't understand why my blood pressure was so low either for my weight.
Works!
That's great!
What’s your blood pressure?
@@dima-rafael 90/60
@@HeroC14 Great mine ranges from 95-105 /60-65 , what's your temperature when you wake up in the morning? mine ranges from 35-35.5 degrees centigrade
Ketogenic diet causes me insomnia, even after 6 weeks of strict adherence. My HRV lowers as i make too much cortisol and not enough serotonin. I took enough electrolytes and minerals like Magnesium.
100 grams of carbs depending on how much i exercise, seems to be my sweet spot. Everyone has their sweet spot. 😂😅
yeah i think it depends on genetics. Im low COMT high MAO wich means that i have a lot of dopamine & adrenaline and less serotonin. Reducing carbs worsend my symptoms
Same for me, Martine. Especially when I play sports that week.
@views-bn6xh got my bottle of that whether I eat carbs or not. It helps with cognition.
Perfect timing! Just looking into improving my hrv, for my hormones in check. HRV and V02 next.
Your HRV number very much depends on what device you use to measure it. For example, my Fitbit measure is around 115, while my Apple watch ultra measure around 75-80. And the reason is simply that they calculate it differently. So when you try to compare your numbers to others, this is also a big factor that what others are using to measure their own HRV.
Thanks a lot for another great video Siim. In terms of training volume/intensity and effect on HRV I think and overlooked part of dialogue is overtraining. Michael Lustgarten is a great example here. His HRV results are impressive (increase from 40's to mid 70's as I recall it) basically by reducing strain (as measured on the Woop) and reducing body weigh/increasing leanness. So his approach is very "low strain" you can say (his average day strain in Whoop terms is around 9.5 as I recall). It is just an interesting discussion about how to balance CNS recovery with all the other benefits (cancer, heart, brain etc.) of doing lots of more training as for example Rohnda Patrick argues for. It is difficult to argue what is best here. What do you think? Should you aim to optimize HRV on behalf of "less than ideal cardio numbers per week" or should you choose to stick with your cardio targets despite HRV always being flat (I have done the latter)
Sprinting lowers your resting heart rate similar to endurance training without trashing your left ventricle and produces growth hormone.
What do you mean trashes left ventricle?
Im just not sure if below 40 resting heart rate is any great Siim. The math really stagnates at 45-60 range and gets slightly worse as it goes lower
Hi Siim, of the 3 devices you mentioned (Oura ring, 8-Sleep mattress, Whoop wristband) would you please characterize how similar the readings are among the 3? If you graphed the 3 data point sequences over time, would the lines be parallel, intersect in places, or diverge quite a bit? Which of the 3 do you think is the most accurate? I actually plan on using the Polar H10 chest strap. I heard that it is the most accurate consumer grade HRV measurement device, the most accurate being an EKG (electrocardiogram).
Have you tried barefoot/minimalistic shoes? They are great for balance and foot strength which is great for longevity!
Mine is around 20. I will try more cardio.
Nice video. Only criticism (if you can call it that) is that avoiding injuries, especially from workouts is important. The number of people get on a fitness kick without having the technique or control limits progress. One (even minor) injury can set you back a lot. I have seen people doing deadlifts with less than a quarter the weight I use, but the form is shocking (like a dog pooping pose) only to do their back and never come back. The same with running and just about anything else. For many "hard" exercises there are boring simple progressions to the goal. I can do muscle ups (as Im sure you do) but there are exercise progressions and strenthening routines to get there. Recovery from sessions using HRV is a perfect tool to establish a workable exercise session duration.
And how long before bed should I have a cold plunge maximum? How many hours should I wait before it starts to interrupt sleep?
I’ve stopped alcohol and my HRV has increased significantly and my resting heart rate decreased a little.
When you are young, it is very normal to have a low heart rate and hrv above 100.
No it isn't. The average HRV for 25 year old is only 65. Anyone over 100 is elite and will probably have a very long lifespan
🎯 Key Takeaways for quick navigation:
00:00 *📈 Low resting heart rate and high heart rate variability (HRV) are key markers for health, recovery, stress resilience, physical performance, fitness, and longevity.*
01:49 *🏃♂️ Factors that increase resting heart rate: high BMI, being overweight, inadequate sleep, sedentary lifestyle, poor cardiorespiratory fitness, stress.*
02:44 *🥗 Factors that lower resting heart rate: endurance exercise, maintaining a normal BMI, sauna therapy, intermittent fasting, adequate sleep, meditation, spending time in nature.*
03:41 *🧖♂️ Sauna use is linked to significant longevity benefits, including reduced risk of heart disease, hypertension, dementia, and Alzheimer's.*
04:50 *💓 Heart rate variability (HRV) reflects the variation in heartbeats and indicates stress levels and recovery. Higher HRV suggests less stress and better recovery.*
06:12 *🏋️♂️ Athletes can have higher HRV due to good cardiorespiratory fitness. Factors that increase HRV: endurance exercise, intermittent fasting, stress management.*
07:23 *🏃♂️ Endurance exercise and high-intensity interval training improve HRV, while resistance training may not have the same effect. Other methods to increase HRV include intermittent fasting, meditation, deep breathing exercises, and music therapy.*
08:05 *❌ Factors that decrease HRV: stress, emotional strain, PTSD, diabetes, high blood sugar levels, poor sleep, excessive alcohol intake, overtraining, illness, high waist-to-hip ratio.*
08:48 *📊 Monitoring resting heart rate and HRV daily can provide valuable insights into overall health and well-being.*
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Thanks for the Post, not super encouraging because my HRV is 25 and I barely been able to increase it. Some of that might be because I perform resistance training instead of cardio
Which tracker do you recommend?
My rhr is usually in the low 50s which I know is very good. I’ve always had a low hrv though around 40. I do a bunch of cardio… should i be worried about the low hrv or is it just taken with a grain of salt because i do cardio, my rhr is good and maybe my body is different and I’m just a lower hrv guy?
Do you think poor posture/tight fascia affects hrv?
I’m on 50s , my weight 120 pound , my BMI 21 , my Vo2 max 45. I walk over 10000 steps a day . I do hitt a couple of times a week and I do strength training 3 times a week. I eat healthy foods. But my HRV doesn’t go up the highest that goes up is 45 . My GP told me that is normal and I shouldn’t be worried about it. 🤨?
Yeeehaaaa
HRV is individual thing and shouldn't be compared against another individual.
do you plan to take finasteride at some point?
Are you sure those studies define RHR the same as your wearables? The academical definition for RHR often excludes sleep, measuring during waking hours after some period of resting.
My resting heart rate during the day is very similar ~40
I workout in the evenings. Every night during sleep my HRV is very low after training. For the weekends I don't train the HRV goes back to above 100. Is that a sign of overtraining? Or should I move workout time earlier in the day so that I can have higher HRV during sleep? Does HRV higher or lower impact the sleep quality?
Close after training the HRV drops
@@SiimLand Thanks for your reply! So does lower HRV leads to a bad sleep? At least according to my tracking device, it gives me a low sleep score if my HRV gets low or my RHR gets high..
Best I've seen is 90 hrv and 45 rhr at 48yo, but that was one night's measurement out of 2 years. Mostly 55'ish of each, lately sick with some strange cough and hrv is ~40 and 60 rhr.
What type of cough, if you don’t mind me asking?
The Mediterraean diet can mean hundreds of things.
Interesting never heard of certain amount of heartbeats.
My hrv is always in the 30s. Im skinny healthy and exercise often not sure what im doing wrong.
Age? Also, going to bed early or late is huge for HRV. That's probably the easiest thing to do for that.
@@pjaworek6793 21
What does taking modRNA do for HRV and all cause mortality?
It was bad for mine, all three times.
@@pjaworek6793 I hope your health is good now.
@@pjaworek6793I am sorry you had a decline. I hope you are fully well now.
@pjaworek6793 interesting...do you recall the specific readings? What was the measurement device?
@@pjaworek6793Have you fully recovered?
How much saturated fat do you eat per day?
I dont count but I guess 20 grams
but to get a lower resting heart rate you have to exercise which means your heart will be beating a lot 🤯
When I drink my hrv is 9
My HR is low 45-53 but HRV is no more than 45
It's just a proxy for general fitness.
I'm immortal...
Nice
What’s with the filter and face smoothing sim? trying to fake looking younger? 😜🔥
No filter lol
8:31 that image is of a pretty good hip to waist ratio…she thick in the right spots…
Technically yes but total waist circumference is also a marker
@@SiimLand true but next time choose a skinny fat asian girl with a belly and no butt
Interesting never heard of certain amount of heartbeats.
It's a saying not a fact but based on the link between high resting heart rate and mortality riak there might be some truth
@@SiimLanddefinitely worth some inquiry into the matter. Seems logical. Long term Wear and tear. 80 bpm vs 40 adds up over years adds up.