How valuable is heart rate variablity (HRV) as a metric of health? | Peter Attia and Joel Jamieson
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- čas přidán 12. 09. 2024
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This clip is from episode 305 - Heart rate variability: measure, interpret, & utilize HRV for training and health optimization with Joel Jamieson. Joel is a conditioning expert who developed Morpheus to give people a smarter way to build their conditioning regimen and improve their recovery.
In this clip, they discuss:
- What HRV can tell us about health
- What to do if you see your HRV declining rapidly
- Where does HRV rank among other metrics as a predictor of health
- And more
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The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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Saying 40 to 50 as low without reference to age lacks context. I'm 71, ride my bike ~100 miles/week and my average is around 25, but can go as high as 50 and low as 17.
I love being able to use HRV as a simple accessible metric in clients. For the general population, even though to Peter's point it is ubiquitous, the relativity that we can impact HRV through (training, nutrition, hydration, sleep) is so simple to reveal in a very non-invasive way. When we effectively raise your unique HRV through those metrics, we can potentiate your ability to improve all other metrics and in a really meaningful way your relationships, faith, and becoming a happier, more optimistic person. Great meeting of the minds!
I'm 35 yo with no history of complications other than disc injuries from a car crash which resulted in chronic pain and such, plus some mental health issues from the military. My HRV is around 40-50 when I've not done any strength training or cardio training for a few days, maybe as high as 60-70. However, during training days, my HRV is usually around 15-25 at night according to my Oura ring. It's been like that since I started using the Oura ring a little over a year ago.
I had a stress test and echocardiogram done at the hospital a couple years ago because of chest pains, but my heart was perfectly strong and healthy. The pains seemed to actually be costochondritis, and is better now with therapy and dedicated exercises. I have several disc injuries, so that's likely the root of that issue.
I don't always sleep great, but I feel good enough most days. I've heard conflicting opinions about the usefulness of HRV, so I don't know what to make of it.
Based on your description, I think two things can result in the very low HRV you mentioned. First, working out closely to bedtime (within 3-4 hours of going to bed) for example significantly drops my HRV during sleep, although not as drastically as you indicated. The other is lack of dedicated recovery after training (short breathwork, yoga nidra, hot shower, sauna, or taking a short swim, etc.), which can result in a consistent sympathetic nervous system overdrive in those people who find in hard to relax after being pumped up for a workout. These relaxation practices all increase HRV immediately after it was low during the workout.
@@IstiKanalis I workout in the morning, so I have all day to recover.
I did realize I hadn't been having enough electrolytes lately though, and over the last couple days I have seen a notably improvement in sleep quality and HRV just from adding redmond relyte to my water bottles.
RMSSD is one of metrics under the umbrella term "HRV". It's the most scientifically backed HRV metric to track daily changes in HRV related to the autonomic nervous system, which in turn links to the other systems of the body: cardiovascular, respiratory, inflammatory pathways, stress, recovery, etc.
5 minutes of nothing.
Seems to be trend I read lot on HRV and still confused lol
But solid information
Interesting that we should be concerned if HRV is in the 30's - 40's. My 8 sleep reports me as 34, 35 which is about 10 low for my age, yet gives me a perfect sleep score. Should I be concerned?
Petter Attia, help me please figure it out... How is better to measure HRV? On the watches (during night sleep) or with a chest strap (such as Polar or Garmin). I have a Polar sport watch, but the HRV on then shows low numbers, very often. With dedicated chest monitor, i get higher numbers almost all the time, but it should be done early in the morning, after waking up. What method is preferable and more accurate? I use "Elite HRV" app on the phone, is it a good app or you would recommend something else? Preferably a free app. Thx
I got a little lost half way through this clip...are they saying RMSSD is HRV?
IIRC from the full podcast, RMSSD is one (the most used) method to analyze the HRV data.
But we also have to ask the question just how accurate the devices are that we use for recording HRV?
For example, my Garmin Fenix 6X Pro and my Epix Gen 2 can be way off when recording my HR from the wrist based sensor! When I'm riding and running I always use a chest strap!
Sleep seems to play a major role in my HRV trend, both quality and duration! My daily number can be in the high 30s to the mid 50s! I'm 54, so are we seeing lower numbers with age, too?
One word....GROUNDING
Is codenine good for the ticker?
Isn’t HRV in the 40’s for a 54 year old good? I looked at the scale and it said it’s on the higher end. I’m confused.
It dependa od age
I am 59 and my HRV on Fitbit is around 70 fairly consistently. I thought that was good but not so sure after listing to the podcast. Wish they gave a range by age.
@@joebartles3986 it is really great for your age, keep doing what works
@@joebartles3986 it is really great for your age, keep doing what it's working actually it's pretty great for a young person, what kind of exercise you do?
@PeterAttiaMD, I started Joel's Morpheus system after finding I have cardiomyopathy. This video is great, but only for those with base understanding of what HRV is. Reading these comments, folks are confused. You may need to point to Joel's site for a fundamentals of what this data is before explaining how to use it. Overall, what Joel said about colds and HRV as a leading edge predictor is on point. I see this happen often before I get sick or when training is breaking me down.
Link to that discussion you previously discussed...
czcams.com/video/bVVQ9Q2C-uQ/video.htmlsi=Hg2gLtRC8V3K4sw0
My hrv was around 100-150 last year on average. Now its like 40-70. Should I be worried?
Is related to your nervous system
100-150 sounds crazy high? What device are you using to measure it?
@@mokotramp whoop. I dont think thats crazy for someone exercising regularly and in good shape but idk cus it was just based off my averages so for me it was normal
I’m 40, 16% body fat, work out 4-5x a week, resting HR of 50, no alcohol, good sleep and my average HRV is on average 50 😳. Should I be worried?
I am 59, about 10-12% body fat, work out 7 days per week both strength and cardio. Don’t smoke or drink and eat a near perfect diet. My HRV is around 70.
How is HRV related to heart rate recovery (HRR)? Apparently, HRR is partly genetic. Ancestry (the genealogy company) shows a genetic trait of HRR (fast or slow) from DNA testing. Fortunately, mine shows a fast recovery rate which seems consistent with my cardio training experience.
All this biofeedback stuff is mostly crap. You are not gaining any meaningful insights by tracking them.
HRV can tell you how bad alcohol is 🫣 In general it's a good tool to measure the outcome of lifestyle changes. You have to be very consistent though, not just time of day but also posture and everything that happens prior to the measurement.
My normal HRV in the 50s goes UP to ~100 with moderate (2 @ 5%) alcohol. I am 68 years old and super healthy and fit. My RHR is in the mid 40s too... so I guess my body is weird.
Cocaine and Ecstasy also bring it down quite a bit, even more so than alcohol.