I want to let you in on a personal journey…
My 2,000-day deep dive into Heart Rate Variability (HRV) adventure started almost accidentally. 5 1/2 years ago, my best friend and life partner of 30 years was diagnosed with Atrial Fibrillation (AFib). AFib is the result of an intermittent or persistently irregular heartbeat. It can cause blood to pool in one of the heart chambers and potentially ‘throw a clot’. We watched his father, with a weakened heart from a viral infection, succumb to a stroke.
No chances would be taken this time.
My buddy was put on medication ‘for life’ to ensure a limited chance of a clot causing irreparable damage. I didn’t understand Atrial Fibrillation, so I headed down the rabbit hole in true researcher style to learn everything about AFib and the heart in general. I quickly stumbled on Heart Rate Variability and curiously had to know everything. I wrote about it a while back on Substack here and here.
I take a reading every morning using the Elite HRV app and a Polar Chest strap.
These readings reveal the state of my autonomic nervous system, stress levels, sleep quality, and emotional state, summing up my overall health and possibly my capacity for longevity. I then compare my readings to demographic data to determine my ‘HRV Age’ compared to others.
HRV has become my canary in the coal mine.
It lets me know if I have over-extended myself on my Peloton bike or strength workout. It also alerts me to an immune response well before it becomes an illness, allowing me to take evasive action. So, here I am in November 2023 at age 67 with a 2,000-day HRV measuring streak, a transformative experience in self-awareness and growth, and some key lessons.
Lesson 1: The Unseen Reflection of My Health
HRV became my daily health mirror, reflecting my body’s subtle stories.
It was like learning a new language, where each heartbeat variation was a word, painting a picture of my health. From the effects of alcohol to the toll of long-haul travel, HRV spelled it out in black and white.
Lesson 2: Outsmarting Stress, One Beat at a Time
Stress is the ever-present ghost in our lives, right?
Well, HRV became my secret weapon, identifying and tackling stress head-on. This little number was like a compass in the storm, gently nudging me towards mindfulness and meditation. It was like having a personal stress coach right in my pocket.
HeartMath became my key mindfulness tool. This biofeedback tool helps train my heart rhythm to a coherent state. The best explanation of heart coherence is a YouTube by Dr Alan Watkins (part 1 & 2)
Lesson 3: Every Choice Counts
HRV turned my lifestyle choices from random shots in the dark to informed decisions.
It was like having an internal advisor showing me the impact of each choice – from getting enough sleep to cutting down on the booze. It isn’t just health advice; it's about living a whole new level of awareness.
Lesson 4: The Workout Whisperer
Exercise became more than just sweating it out; it became a dialogue with my body.
HRV showed me the sweet spot between pushing hard and taking it easy. It’s not just about the burn anymore; it’s about finding that perfect balance – the harmony between effort and recovery.
Lesson 5: Peeking Into the Future of My Health
Over these 2,000 days, HRV evolved from a key health metric to my crystal ball.
It’s wild how this little number gave me insights into the future of my health and longevity potential, emphasising the power of proactive care.
More Than Just Heartbeats
Looking back, it's amazing what these tiny heartbeats have revealed – about health, handling stress, and the art of living.
HRV has been more than a tracker; it’s been a guide, a wake-up call, a techie friend on life’s journey. This 2,000-day wild ride with HRV has shown me the incredible power of tuning into our bodies and making informed decisions. It’s turned me into a biohacker using a single metric to measure my customised (N=1) health and fitness strategies and tweaks.
I have developed the confidence to work with my health professionals as consultants. We discuss data and strategies. They impart guidance, but I know I am ultimately responsible for my health.
The journey’s far from over. As I continue to track my HRV, I’m super excited to see where health, fitness and longevity technology will take us over the next 30 years.
Favourite Substack Reads this week:
Tis’ the Season for doing good. What good shall you do today by Susan Abel
Summary of Evidence-Based Health Benefits of Positive Mental Attitude Among the Aging Population by Graceful Aging Digest
Thanks. Very pertinent for this reader.
WOW! – I guess you would know what the highs and the lows represent on the embedded chart you produced – Great Work – Keep going for health, fitness and longevity, super ager and biohacker you.