Resting Heart Rate, Heart Rate Variability: What's Optimal, 2,061 Days of Data

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Papers referenced in the video
Inter- and intra-individual variability in daily resting heart rate and its associations with age, sex, sleep, BMI, and time of year: Retrospective, longitudinal cohort study of 92,457 adults
pubmed.ncbi.nlm.nih.gov/32023...
Heart rate variability with photoplethysmography in 8 million individuals: a cross-sectional study
pubmed.ncbi.nlm.nih.gov/33328...

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11 июл 2024

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Комментарии : 64

@LandonPark 3 месяца назад

Love this! I’m really looking forward to part two as healthy as I feel and work towards my RHR is 76 and HRV 29. So, something needs to change and you’re the only one with clear data.

@conqueragingordietrying1797 3 месяца назад

Thanks @LandonPark. I uploaded Wednesday's YT video to Patreon today...

@barrie888 3 месяца назад

great look at interesting physiology, tks

@user-xc9sv5hk2d 3 месяца назад

Thank you ❤ I have been wearing Whoop and monitoring my HRV, I find your data/videos informative and valuable!!

@conqueragingordietrying1797 3 месяца назад

Thanks @user-xc9sv5hk2d!

@oibal60 3 месяца назад

My RHR is 54. I'm 63 with a BMI of 24.5 and a BP of 118/81.

@philmartz 3 месяца назад

Thanks!

@conqueragingordietrying1797 3 месяца назад

Thanks for your support, @philmartz!

@tylero9568 3 месяца назад

Michael, this is incredible improvement over the years. Do you also measure blood pressure? Have you noticed any reductions in blood pressure over this time?

@conqueragingordietrying1797 3 месяца назад

Thanks @tylero9568. Yep, 3x/week for BP measurement-the most recent data for that: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-vx-ehzD7bU8.html Lower BP is correlated with lower body weight, which we'll see in the next video is correlated with higher HRV and lower RHR...

@k03ln 3 месяца назад

Unlike probably most people here i only track my RHR and HRV with Oura and have no others markers to compare in the long term so im looking forward to Part 2

@stephenhogan6202 3 месяца назад

In regards the decrease in rhr seen in the two studies did they assess for confounding variables. 50yr old is around the time a lot of parents have kids move out and start taking care of themselves again. So did they look at recorded exercise or step count against rhr. It is also not that far off where a lot of higher demographic individuals pull back on the amount they work. So not only more exercise but significant stress reductions.

@karelorel2405 3 месяца назад

That makes me wonder how it would compare to the Kubios and Elite HRV lying down in the morning. Improving author values is good.

@bhut1571 3 месяца назад

Hmm, I'm 78 and guess I won't be having a coffee with you to celebrate the year 2100. But thanks for the fascinating info.Cheers.

@conqueragingordietrying1797 3 месяца назад

Thanks @bhut1571!-hopefully I can help you and many others make it to 2100!

@arihaviv8510 3 месяца назад

Ok so you'll have green tea instead 😊

@chris-lk4ml 3 месяца назад

Even better then me. Great results! But don't you think that dia/sys is also relevant?

@conqueragingordietrying1797 3 месяца назад

Thanks @chris-lk4ml. BP is definitely important, I track it 3x/week: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-vx-ehzD7bU8.html

@unassailable6138 3 месяца назад

I've got 53 beats per minute at 110/70 blood pressure at 44 years old

@hopeforescape884 3 дня назад

My RHR is 54 But my HRV is 32ms... I don't know what I'm doing wrong, I'm at 14% bf and doing resistance training 3x/week and cardio training 3x/week Any advice to increase HRV?

@judesterification 3 месяца назад

Do you do private consultations?

@conqueragingordietrying1797 3 месяца назад

I do-my email is mlhnrca@gmail.com, we can chat there

@michael-qp9xd 3 месяца назад

Hi Michael - wondering what you do for daily biotin. I know you dont like supplements and so want all micronutrients from food. I too use cronometer site and eat very diverse whole food diet of veggies, fruit, nuts, egg, some whey and fish diet. Cronometer saying I’m only getting half rda of the 30 ug amount biotin. Egg yolk is 10 ug. Only other higher source is serving of liver which has the 100% rda of 30 ug. I dont like liver. What do u do to get your rda of biotin? Thanks any update have.

@conqueragingordietrying1797 3 месяца назад

Hi @michael-qp9xd, unfortunately I don't track biotin, as Cronometer is missing data for many foods (mushrooms as one example), but I get about 20 mcg/d from mushrooms, with lesser amounts to get close to the RDA with almonds, walnuts, peanuts, and sunflower seeds.

@deltaventura5207 3 месяца назад

How and when do you measure HR and HRV? Is it night time measurements or at specific time of the day?

@conqueragingordietrying1797 3 месяца назад

WHOOP records it automatically during the last sleep cycle of the night

@wildcsgotactics 3 месяца назад

Have you tried vagus nerve stimulation? Does it help?

@conqueragingordietrying1797 3 месяца назад

I haven't tried it, not sure My data shows big gains can be made without it

@jaredf 3 месяца назад

My RHR is around 48 and my HRV is about 69... 23 year old male.

@Dr_Oleg_Kulikov 3 месяца назад

You also need pulse pressure that is a difference between systolic and diastolic blood pressured. I am 67, my RHR is below 50, pulse pressure in the range from 36 to 38. HRV? How can i measure it cheap and easy?

@jaredf 3 месяца назад

I measure mine via the apple watch (potentially inaccurate). How do you measure pulse pressure?

@Dr_Oleg_Kulikov 3 месяца назад

@@jaredf I measure BP and RHR with an automated pressure monitor. It is easy available for below $10. I have some smart watches to measure pulse rate, etc. but was too lazy to use them. As I see from Internet, there are smart watches for $10-40 with such an option. So, measure your pulse pressure (PP). Together with RHR it is a surrogate measure of the cardiovascular system. In your age it is supposed to be in the range from 30 to 40. If it is more, you are aging too quickly. My PP was below 30 when I was 18. So, I try to get over time to as close to 30, as possible. Another important parameter of aging is your vital lungs capacity (VLC). It is dropping over time. I used to have 6.2 liter in age of 18. Now it is about 5.3 liter but it is growing over time. So, I hope to get rejuvenation and VLC above six liter. I have a video on my RU-vid channel about PP, RHR. Cheers

@SAOSIN987 3 месяца назад

have you looked at what you were doing at the end of 2019 start of 2020 that gave you such high hrv?

@conqueragingordietrying1797 3 месяца назад

I'm not sure, but there was a lot more HRV-RHR variability back then, likely because I wasn't as consistent with calorie intake from day-to-day.

@DavidPodolsky 3 месяца назад

If anyone has read good studies on the relationship between HRV and longevity, it would be fantastic if they can post them. Thank you!

@conqueragingordietrying1797 3 месяца назад

Hi David, there aren't many studies, but in this study, centenarians had higher than expected HRV (Table 2): www.ncbi.nlm.nih.gov/pmc/articles/PMC7527628/

@DavidPodolsky 3 месяца назад

@@conqueragingordietrying1797 Thank you, Mike! I still have quite a bit of work to do in this area...

@DavidPodolsky 3 месяца назад

@@conqueragingordietrying1797 Thank you!

@imtryinghere1 3 месяца назад

What do you think were the largest drivers in bringing your RHR down from 51 to 42? Lowering caloric intake over time? Exercise mediated changes to the heart/vascular system? It would be interesting if you had data that showed how much you did of certain exercises vs. RHR/HRV, like if you did HIIT once a week during a testing period vs. just regular endurance in another test period.

@conqueragingordietrying1797 3 месяца назад

Reduced body weight and balancing activity vs rest days-that story will be in Wednesday's video The workouts are standardized in terms of movements, sets, reps, duration, frequency...

@bobbobson4030 3 месяца назад

So the exercise regimen was not changed over time? Did your cardiovascular fitness (VO2max, race times) improve?

@imtryinghere1 3 месяца назад

@@conqueragingordietrying1797 thanks mike

@conqueragingordietrying1797 3 месяца назад

@@bobbobson4030 Nope, exactly the same wor the workout regimen, with minor exceptions (small increases for weight lifted, reps since 2015). I haven't checked VO2max since around 2015, so not sure

@KoiRun50 3 месяца назад

Can’t wait until you figure out your maintenance and or optimal body weight.

@mc0000 3 месяца назад

I'm 34 at 70 resting, lowered it from 90 in a year.. HRV 12 to 28.. but then again I have cancer 😟

@HopeItStixStudios 2 месяца назад

My average rate is around 100. I don’t know how to lower it.

@rationalsage1084 3 месяца назад

I hate the cliffhangers.

@conqueragingordietrying1797 3 месяца назад

I can only record so many videos at a time... If this was my full time job, I could make the videos longer, without cliffhangers

@LVArturs 3 месяца назад

What's your HR at the lowest point during sleep?

@conqueragingordietrying1797 3 месяца назад

I'm not sure, but WHOOP provides RHR and HRV data during the last sleep cycle, so based on that, 39 bpm

@LVArturs 3 месяца назад

@@conqueragingordietrying1797oh yeah, Whoop must've been one of the wearables that defines and measures RHR during sleep (which is generally not the academic definition). So I assume the data you've plotted is all from sleep.

@jamesgilmore8192 3 месяца назад

@@LVArturs Whoop and OURA define during sleep as I recall. The others which track HR during the day use an algorithm factoring in movement.

@conqueragingordietrying1797 3 месяца назад

@@LVArturs yep

@salishseacycling 3 месяца назад

Did you say how old you are?

@conqueragingordietrying1797 3 месяца назад

51y

@ATT935 3 месяца назад

HRV is the single variable that is most associated with my well being for that day... is actually insane... when is up i actually do feel better viceversa when is down i have tried not looking at it and reporting how i felt. that day and then look at the data from the month and still higher meant better wellbeing

@conqueragingordietrying1797 3 месяца назад

Same, but also a higher than average RHR for me

@LVArturs 3 месяца назад

@@conqueragingordietrying1797 and by that you mean that a lower numerical RHR value (and the opposite for HRV) is associated with higher wellbeing?

@LVArturs 3 месяца назад

@@conqueragingordietrying1797 by that you mean that a lower numerical RHR value is better for your well-being?