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WARDY WISDOM 19.2.25

Heart Rate Variability: Why It Matters for Everyone, Not Just Athletes

Yesterday I recorded a podcast with Dr Torkil Færø about his book the Pulse Cure. You’ll be able to hear that next week (Feb 26).

The centrepiece of the conversation and his book is Heart Rate Variability (HRV).

This is a topic I’ve been familiar with for a few years now, probably starting in 2015.

Heart rate variability (HRV) is becoming an essential tool—not just for athletes, but for anyone looking to optimize their health. While it’s a great way to measure training load and recovery, HRV is also deeply connected to everyday lifestyle habits like sleep, nutrition, stress, and even alcohol intake. By understanding HRV, you can get real insights into how well your body is handling stress and whether you're recovering properly—or heading towards burnout.

What is HRV and Why Should You Care?

HRV measures the variation in time between each heartbeat. Unlike a perfectly steady rhythm, a healthy heart beats with slight variability between intervals. This is a sign of adaptability and resilience. A higher HRV suggests your body is balancing well between the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) nervous systems.

For athletes, HRV is a game-changer in determining training readiness. A sudden drop in HRV could mean your body needs more recovery time. But HRV isn’t just for athletes—it’s a window into overall health. It reflects how well you’re managing stress, sleep, and daily challenges. Tracking HRV can help you identify when you're thriving and when you need to pull back.

How Lifestyle Choices Impact HRV

Several everyday habits play a significant role in HRV, making it a great indicator of overall well-being:

1. Sleep Quality: Poor sleep lowers HRV, making you more susceptible to stress and fatigue. Prioritizing quality rest boosts HRV and enhances recovery.
2. Stress Management: Chronic stress tanks HRV, while relaxation techniques like deep breathing, meditation, and mindfulness can help restore balance.
3. Alcohol Consumption: Even a small amount of alcohol can lower HRV for hours or even days, as your body works to recover.
4. Ultra-Processed Foods: Diets heavy in ultra-processed foods contribute to inflammation and metabolic stress, which negatively impact HRV.
5. Exercise & Recovery: Regular movement improves HRV over time, but overtraining without adequate recovery can cause it to drop temporarily.

Best Ways to Measure HRV

Thanks to wearable technology, tracking HRV is easier than ever. Several tools offer reliable HRV insights:

• Wearables: Devices like the Oura Ring, WHOOP, and Garmin watches track HRV continuously, especially during sleep, giving you a clear picture of recovery trends.
• Phone-Based Apps: Apps like HRV4Training and Elite HRV let you measure HRV using your phone’s camera or a compatible heart rate monitor.
• Smartwatches: Apple Watch and Fitbit also track HRV, though their data may be less detailed than dedicated HRV-focused wearables.

The Bottom Line

HRV is a simple yet powerful tool to assess how well your body is coping with stress, recovery, and lifestyle choices. Whether you're an athlete fine-tuning your performance or just looking to feel your best, tracking HRV can guide you towards better health. By prioritizing sleep, managing stress, making mindful nutrition choices, and allowing adequate recovery, you can positively influence your HRV—and overall well-being.

So, why not start paying attention to your HRV today? It could be the key to unlocking a healthier, more balanced life.

Are you measuring your HRV on a regular basis? How do you use that information.

Feel free to share on my Facebook page.

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I really appreciate you being part of my tribe and I look forward to helping you achieve better health and better performance. Simon

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