Heart rate variability (HRV) is an important metric for understanding your body's response to stress and recovery. HRV refers to the variation in time between each heartbeat, and is influenced by a variety of factors including physical activity, sleep, and stress.
By tracking your HRV, you can gain insights into your body's autonomic nervous system and overall health and well-being. For example, a high HRV is generally associated with better cardiovascular system and health, while a low HRV can be a sign of stress or overtraining.
There's not a normal HRV for men, women or even by age group. HRV is a unique individual metric that varies from one person to the next. You should only compare your HRV to your own value over time to gain a sense of what's a normal value for you.
To improve your HRV, there are a few key strategies you can implement. These include getting enough sleep, managing stress, and engaging in regular physical activity. It's also important to fuel your body with healthy foods and stay hydrated.
In addition to these lifestyle factors, there are also specific techniques you can use to improve your HRV. These include breathing exercises and meditation. These practices have been shown to reduce stress and improve overall health, which can lead to improved HRV.
Stress is a common problem that affects many people, and it can have a significant impact on our health and well-being. However, by using heart rate variability (HRV) biofeedback, we can learn to manage stress and improve our overall health.
When we are stressed, our HRV decreases, and our body's ability to adapt to stress is reduced. By using HRV biofeedback, we can learn to increase our HRV and improve our body's ability to adapt to stress.
HRV biofeedback involves using a device to measure your HRV and provide feedback on your breathing and heart rate. By practicing slow, deep breathing, you can increase your HRV and reduce stress. HRV biofeedback has been found to be effective in reducing stress and anxiety, improving sleep quality, and enhancing overall well-being.
One way to track your HRV biofeedback is through wearable technology such as the WHOOP Strap, Oura ring or Oxa Life device. You will also need to find a quiet, comfortable place to practice, free from distractions. Once you have your device and a quiet space, you can begin practicing HRV biofeedback.
To start, sit comfortably and with your device in place. Take a few slow deep breaths through your nose and focus on your breathing. Slowly inhale and exhale through your nose. As you exhale, imagine that you are releasing stress and tension from your body. Continue breathing slowly and deeply for several minutes, focusing on your breath and your heart rate. The Oxa offers great visualization of your breath, Heart rate and HRV in real time. The Oxa life sensor connects to a smart textile shirt, bra or chest band.
As you practice HRV biofeedback, you may notice that your HRV increases, and you feel more relaxed and calm. With regular practice, you can improve your body's ability to adapt to stress and reduce the negative effects of stress on your health and well-being.
In conclusion, stress is a common problem that affects many people, but by using HRV biofeedback, we can learn to manage stress and improve our overall health. HRV biofeedback involves using a device to measure your HRV and provide feedback on your breathing and heart rate. By practicing slow, deep breathing, you can increase your HRV and reduce stress. With regular practice, you can improve your body's ability to adapt to stress and enjoy the many benefits of improved health and well-being. So, whether you're an athlete looking to improve your performance or simply looking to improve your overall health, consider incorporating HRV tracking and improvement strategies into your routine.
Breathing is essential for life, but many people breathe incorrectly, leading to various health problems. Over-breathing and oral breathing can cause snoring, sleep apnea, dental problems, and asthma. Breathing re-education is important to eliminate dysfunctional breathing and return to functional diaphragmatic breathing. Buteyko breathing is a breathing technique developed by Konstantin Buteyko, a Russian doctor in the 1950s. The technique is based on the idea that many people breathe too much, which can lead to a variety of health problems. The Buteyko breathing technique involves slowing down your breathing and taking smaller, shallower breaths through the nose to maintain a normal level of carbon dioxide in your body, which can improve your overall health. Practicing the Buteyko breathing technique can improve your breathing and provide the benefits of functional diaphragmatic breathing.
Dr. Konstantin Buteyko
Nasal breathing is important for good health. Breathing through your nose filters, warms, and adds moisture to the air, and helps regulate the amount of air you breathe. Mouth breathing, on the other hand, can lead to a variety of health problems, including snoring, sleep apnea, and dental problems. A study published in the Journal of Clinical Sleep Medicine found that nasal breathing can help reduce the symptoms of sleep apnea (Camacho et al., 2015).
The Buteyko breathing technique has been found effective in treating a variety of conditions, including sleep apnea, insomnia, anxiety, and panic attacks. A study published in the Journal of Sleep Research found that Buteyko breathing can improve sleep quality in people with obstructive sleep apnea (Lindholm et al., 2013). Another study published in the Journal of Physiological Anthropology and Applied Human Science found that Buteyko breathing can reduce stress and improve sleep quality (Koike et al., 2003). A study published in the Journal of Alternative and Complementary Medicine found that Buteyko breathing can reduce anxiety and improve quality of life (Bowen et al., 2010).
Buteyko breathing has also been found effective in treating asthma. A study published in the Journal of Asthma found that Buteyko breathing can reduce the symptoms of asthma and improve lung function (Cooper et al., 2003).
Proper breathing techniques can significantly impact health and well-being. Practicing techniques like Buteyko breathing and nasal breathing can improve your breathing and reduce the risk of developing health problems associated with chronic over-breathing and oral breathing. If you are interested in learning more about these techniques, consider seeking out a qualified practitioner or attending a workshop or course. We are proud to be certified by The Buteyko Clinic International and Patrick McKeown to instruct people on how to practice the technique. We will soon be offering courses both in person and online for individuals and groups. Always consult with your healthcare provider before starting any new breathing techniques, especially if you have underlying health conditions.
In conclusion, breathing is fundamental to our lives, and it is essential to ensure that we are breathing correctly. Over-breathing and oral breathing can lead to various health problems, including snoring, sleep apnea, dental problems, and asthma. However, practicing proper breathing techniques like Buteyko breathing and nasal breathing can improve our breathing and reduce the risk of developing these health problems. With the right guidance and practice, you can improve your breathing and enjoy the benefits of functional diaphragmatic breathing. Incorporating proper breathing techniques into your daily routine can improve your overall health and well-being, leading to a happier and healthier life. So, close your mouth, take a deep breath, slow down your breathing, and start reaping the benefits of proper breathing today!
- Lindholm et al. (2013). The effect of the Buteyko breathing technique on sleep quality in patients with obstructive sleep apnea syndrome: a randomized controlled trial. Journal of Sleep Research, 22(6), 680-685.
- Koike et al. (2003). Breathing exercises for psycho-physiological relaxation: a systematic review. Journal of Physiological Anthropology and Applied Human Science, 22(3), 135-140.
- Bowen et al. (2010). Breathing retraining and quality of life in subjects with asthma: a randomized controlled trial. Journal of Alternative and Complementary Medicine, 16(10), 1065-1073.
- Cooper et al. (2003). Effect of two breathing exercises (Buteyko and pranayama) in asthma: a randomized controlled trial. Journal of Asthma, 40(6), 702-709.
- Camacho et al. (2015). Myofunctional therapy to treat obstructive sleep apnea: a systematic review and meta-analysis. Journal of Clinical Sleep Medicine, 11(9), 1077-1085.
Starting a health journey on the first of the month can be a powerful way to harness the energy of new beginnings and set yourself up for success. That's why I've decided to kickstart my health journey today on June 1st, with the goal of being the healthiest I have ever been by my 50th birthday on October 1st.
I'm really happy that I lost over 75 lbs 6 years ago through our program. It absolutely changed my life and I am excited for the next chapter.
How it started
How its going
I have maintained the same weight for the last year and want to transition to ultra health. I'm currently 193 lbs with 20% body fat and a BMI of 28, I feel strong but could definitely increase my muscle mass. Below are some images from most recent Styku scan
My goal is to lose 15 lbs of fat and have a weight of 175, with a body fat percentage lower than 15%. I also want to be strong and fit enough to enjoy my active lifestyle, which includes hiking multiple 14ers, biking, kayaking, paddleboarding and other activities. I want to be in better physical shape at 50 than I was at 25. I also want to be confident in my physique at the beach or pool.
Over the next 120 days, I know that I will need to be disciplined in my nutrition and exercise habits, as well as my mindset. This means making healthy food choices, tracking my macros especially my protein, and staying within my calorie goals. It also means committing to a consistent exercise routine 6 days a week , including strength training and cardio. But perhaps most importantly, it means cultivating a positive and resilient mindset.
I know that there will be days when I feel discouraged or unmotivated, but I am committed to pushing through those moments and staying focused on my goals. I will remind myself of why I started this journey in the first place, and the many benefits that come with being healthy and fit.
To help me stay accountable and motivated, I will be tracking my progress in a daily journal and celebrating my successes along the way. I will also be seeking support from friends and family, and connecting with others who are on a similar journey.
I'm sharing this journey with you because I want to be accountable. I know that if I share my goals with others, I'm more likely to stick with them. I'm also hoping to inspire others to start their own health journeys.
If you're thinking about starting a health journey, I encourage you to go for it! It's never too late to make a change. Just remember to start small, be patient, and don't give up. You can do it!
Here are some tips that have helped me so far:
When it comes to weight loss and overall health, community is key. Having a supportive group of people around you can make all the difference in achieving your health goals. But how do you find community as an adult, and why is it so important?
Firstly, let's talk about why community is important. When you're trying to make healthy changes, it can be easy to feel isolated or overwhelmed. Having a community of people who are going through the same thing can provide accountability, support, and encouragement. It can also help you stay motivated and committed to your goals.
So, how do you find community as an adult? There are a few different ways to go about it. One option is to join a fitness class or group. This could be anything from a spin class to a hiking group to a CrossFit gym. Not only will you get the benefits of exercise, but you'll also have the opportunity to meet like-minded people who share your interests.
Another option is to join an online community. There are countless Facebook groups, forums, and online communities dedicated to health and wellness. These can be a great way to connect with people from all over the world who are going through the same thing as you.
Once you've found your community, it's important to make the most of it. This means being open and honest about your goals and struggles, and being willing to offer support and encouragement to others. It also means being accountable - if you say you're going to show up to a workout or stick to a healthy eating plan, make sure you follow through.
So, what does healthy community support look like? It can take many forms, but some examples include:
- A workout buddy who holds you accountable and pushes you to do your best
- A friend who listens without judgment when you're struggling with emotional eating
- A group of people who share healthy recipes and meal prep tips
- A health coach who provides guidance and support as you work towards your goals
In conclusion, community is crucial for weight loss and overall health. By finding a supportive group of people who share your goals and interests, you can stay motivated, accountable, and encouraged on your health journey. So, whether you join a fitness class, an online community, or have one of our coaches guide you, remember that you don't have to go it alone.
You can learn more about our coaching program and how we implement community by completing our online Health Assessment.
ESTABLISHING A SUPPLEMENT ROUTINE
Supplements can be a great way to support your overall health and wellness, but with so many options out there, it can be hard to know where to start. That's why today, we're going to talk about how to establish a supplement routine that works for you.
First things first, it's important to understand that supplements are not a replacement for a healthy diet and lifestyle. They're meant to supplement, or add to, the nutrients you're already getting from your food. So, before you start taking any supplements, make sure you're eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein.
Once you've got your diet in check, it's time to think about what supplements might be right for you. This will depend on a variety of factors, including your age, gender, health status, and any specific health concerns you may have.
Some supplements that are commonly recommended include a high-quality multivitamin, omega-3 fatty acids, vitamin D, and probiotics. However, it's important to remember that everyone's needs are different, so what works for one person may not work for another.
When it comes to choosing supplements, quality is key. Look for supplements that are third-party tested for purity and potency, and that are made from high-quality ingredients. It's also a good idea to work with a healthcare practitioner who can help you choose the right supplements for your individual needs. We recommend products from Thorne because they only use high quality ingredients are third party tested and NSF certified. They also provide great educational resources that are based on research.
Once you've chosen your supplements, it's important to establish a routine. This means taking your supplements at the same time every day, and making sure you're taking them with food if necessary. It can also be helpful to set reminders or keep your supplements in a visible place to help you remember to take them.
In conclusion, establishing a supplement routine can be a great way to support your overall health and wellness. Just remember to focus on a healthy diet and lifestyle first, choose high-quality supplements, and work with a healthcare practitioner to determine what's right for you. With a little bit of effort, you can establish a supplement routine that works for you and helps you feel your best.
Memorial Day is a time to honor and remember the brave men and women who have sacrificed their lives for our country. It is a day to reflect on the freedoms we enjoy and the sacrifices that have been made to protect them. As we pay tribute to our fallen heroes, it is also essential to prioritize our health and wellness, which is something they fought to protect.
One of the best ways to honor our heroes is by taking care of ourselves. Our health and wellness are essential to living a fulfilling life and achieving our goals. It is crucial to prioritize our physical, mental, and emotional health, as they are all interconnected.
Physical health is essential for our overall well-being. Regular exercise, a healthy diet, and adequate sleep are all crucial for maintaining good physical health. Exercise not only helps to keep our bodies in shape, but it also has mental health benefits, such as reducing stress and anxiety. A healthy diet provides our bodies with the nutrients they need to function correctly, while adequate sleep is essential for rest and recovery.
Mental health is just as important as physical health. It is essential to take care of our mental health by managing stress, practicing self-care, and seeking help when needed. Mental health issues can have a significant impact on our overall well-being, and it is essential to address them.
Emotional health is also crucial for our well-being. It is essential to cultivate positive relationships, practice gratitude, and engage in activities that bring us joy. Emotional health is closely linked to mental health, and it is essential to prioritize both.
As we honor our fallen heroes this Memorial Day, let us also prioritize our health and wellness. Let us remember that our heroes fought to protect our freedoms, including the freedom to live a healthy and fulfilling life. By taking care of ourselves, we honor their sacrifice and ensure that their legacy lives on.
In conclusion, Memorial Day is a time to honor our heroes and prioritize our health and wellness. Physical, mental, and emotional health are all crucial for our overall well-being, and it is essential to prioritize them. As we pay tribute to our fallen heroes, let us also remember to take care of ourselves and live our lives to the fullest.
Breathing is an essential function of the human body, and it is something that we do without even thinking about it. However, the way we breathe can have a significant impact on our health and well-being. Nasal breathing is the natural way of breathing, and it has several physiological functions that are crucial for our health.
The nose is not just a protruding feature on our face; it has a vital role in the respiratory system. The nose is responsible for warming, filtering, and humidifying the air we breathe. When we inhale through our nose, the air is warmed to body temperature, which is essential for the proper functioning of our lungs. The nose also filters out dust, pollen, and other particles that can irritate our lungs. Additionally, the nose humidifies the air, which helps to prevent dryness in the respiratory system.
Another crucial function of the nose is the production of nitric oxide. Nitric oxide is a gas that is produced in the nasal cavity, and it has several health benefits. Nitric oxide helps to dilate blood vessels, which improves blood flow and oxygen delivery to the body's tissues. It also has anti-inflammatory properties, which can help to reduce inflammation in the respiratory system.
Nasal breathing is advantageous over oral breathing for several reasons. When we breathe through our mouth, we bypass the nose's filtering and humidifying functions, which can lead to dryness and irritation in the respiratory system. Mouth breathing can also lead to snoring and sleep apnea, which can have a significant impact on our sleep quality and overall health.
Mouth taping is a therapy that can help to overcome mouth breathing during the night. Mouth taping involves placing a piece of tape over the mouth before going to bed. This therapy can help to train the body to breathe through the nose, which can improve sleep quality and reduce the risk of snoring and sleep apnea. We believe the safest and most effective type of tape is Myotape.
In conclusion, nasal breathing is the natural way of breathing, and it has several physiological functions that are crucial for our health. Nasal breathing is advantageous over oral breathing for health and especially sleep. Mouth taping is a therapy that can help to overcome mouth breathing during the night and improve sleep quality. So, let's make a conscious effort to breathe through our nose and reap the benefits of nasal breathing.
The glycemic index (GI) is a measure of how quickly certain foods raise our blood glucose levels. It is an important concept to understand because it can have a significant impact on our health. In this blog post, we will explore what the glycemic index is, why it is important, and provide examples of foods that are high and low on the index. We will also provide tips on how to lower your glucose levels.
What is the Glycemic Index?
The glycemic index is a scale that ranks foods based on how quickly they raise our blood glucose levels. Foods that are high on the index are quickly digested and absorbed, causing a rapid rise in blood glucose levels. Foods that are low on the index are digested and absorbed more slowly, causing a slower rise in blood glucose levels.
Why is the Glycemic Index Important?
Understanding the glycemic index is important because it can have a significant impact on our health. Foods that are high on the index can cause a rapid rise in blood glucose levels, which can lead to insulin resistance, type 2 diabetes, and other health problems. Foods that are low on the index can help regulate blood glucose levels, reduce the risk of type 2 diabetes, and improve overall health.
Examples of Foods High and Low on the Index
Low Glycemic Index Foods
Medium Glycemic Index Foods
High Glycemic Index Foods
It is important to note that the GI of a food can vary depending on the preparation method, ripeness, and other factors. For example, a baked potato has a higher GI than a boiled potato. It is also important to consider the total carbohydrate content of a food when choosing foods with a low GI. For example, a banana has a higher GI than an apple, but a banana also contains more carbohydrates.
Tips on How to Lower Your Glucose Levels
If you are looking to lower your glucose levels, there are several things you can do:
1. Choose foods that are low on the glycemic index. This includes whole grains, fruits, vegetables, legumes, and nuts.
2. Avoid foods that are high on the glycemic index. This includes white bread, white rice, potatoes, sugary drinks, and candy.
3. Eat smaller, more frequent meals throughout the day. This can help regulate blood glucose levels and prevent spikes.
4. Exercise regularly. Exercise can help improve insulin sensitivity and regulate blood glucose levels.
5. Manage stress. Stress can cause a rise in blood glucose levels, so it is important to find ways to manage stress, such as meditation, yoga, or deep breathing exercises.
In conclusion, the glycemic index is an important concept to understand when it comes to our health. By choosing foods that are low on the index and avoiding foods that are high on the index, we can help regulate our blood glucose levels and reduce the risk of type 2 diabetes and other health problems. By incorporating the tips mentioned above, we can take control of our health and improve our overall well-being. So, next time you are making food choices, consider the glycemic index and choose wisely for a healthier you.
Outdoor exercise is a great way to improve your physical and mental health. It is a great way to get some fresh air, sunshine, and enjoy the beauty of nature while getting your daily dose of exercise. There are many benefits to outdoor exercise, including physical health benefits, mental health benefits, and improvements in health parameters such as blood pressure, weight, and more.
Physical Health Benefits
Outdoor exercise is a great way to improve your physical health. It can help you lose weight, improve your cardiovascular health, and increase your strength and endurance. Outdoor exercise can also help you build muscle, improve your flexibility, and reduce your risk of chronic diseases such as diabetes, heart disease, and cancer.
Mental Health Benefits
Outdoor exercise is also great for your mental health. It can help reduce stress, anxiety, and depression. It can also improve your mood, boost your self-esteem, and increase your overall sense of well-being. Outdoor exercise can also help you sleep better, which is important for your mental health.
Improvements in Health Parameters
Outdoor exercise can also help improve your health parameters such as blood pressure, weight, and more. It can help lower your blood pressure, reduce your body fat percentage, and improve your cholesterol levels. Outdoor exercise can also help improve your immune system, which is important for fighting off illness and disease.
Ability to Battle Depression
Outdoor exercise is particularly effective in battling depression. Studies have shown that spending time in nature can help reduce symptoms of depression and anxiety. Outdoor exercise can also help improve your mood and reduce stress, which can help prevent depression from occurring in the first place.
How Much Outdoor Exercise is Beneficial?
The amount of outdoor exercise that is beneficial varies depending on your fitness level and goals. However, experts recommend getting at least 150 minutes of moderate-intensity exercise per week. This can be broken down into 30 minutes of exercise, five days a week. You can also do more if you want to see greater benefits.
Ideas on Location and Activity
There are many great locations and activities for outdoor exercise. You can go for a walk or run in your local park, hike in the mountains, swim in the ocean, or bike on a scenic trail. You can also try outdoor yoga, Pilates, or group fitness classes. The possibilities are endless, and the benefits are numerous.
In conclusion, outdoor exercise is a great way to improve your physical and mental health. It can help you lose weight, improve your cardiovascular health, and increase your strength and endurance. It can also help reduce stress, anxiety, and depression, and improve your overall sense of well-being. Outdoor exercise can be done in a variety of locations and activities, making it easy to incorporate into your daily routine. So, get outside and start reaping the benefits of outdoor exercise this weekend!
Sleep is an essential part of our daily lives, and getting enough quality sleep is crucial for our overall health and well-being. With the rise of technology, there are now a variety of sleep trackers available on the market that can help us monitor our sleep patterns and improve our sleep quality. In this blog post, we'll take a look at some of the most popular sleep trackers, including Oura, Whoop, Apple Watch, Fitbit, Withings, Sleepon Go2Sleep, and Wellue O2ring, and discuss the benefits of tracking sleep.
The Oura ring is a popular sleep tracker that is worn on the finger. It tracks a variety of metrics, including sleep stages, heart rate variability, and body temperature. The Oura ring also provides personalized insights and recommendations to help users improve their sleep quality. One of the benefits of the Oura ring is its accuracy, as it uses advanced sensors to track sleep metrics. It is our favorite consumer sleep wearable but will come at a higher price point. Save $50 on Oura
Whoop is a wearable sleep tracker that is worn on the wrist. It tracks a variety of metrics, including sleep stages, heart rate variability, and respiratory rate. The Whoop sleep tracker also provides personalized insights and recommendations to help users improve their sleep quality. One of the benefits of the Whoop sleep tracker is its ability to track recovery, which can help users optimize their sleep and training. Trial Whoop Free for one month
The Apple Watch is a popular wearable device that offers a variety of features, including sleep tracking, heart rate monitoring, and activity tracking. The Apple Watch sleep tracker uses advanced sensors to track sleep metrics, including sleep stages and heart rate. One of the benefits of the Apple Watch sleep tracker is its integration with other Apple Health features, such as the Health app and the Breathe app.
Fitbit is another popular wearable device that offers a variety of features, including sleep tracking, heart rate monitoring, and activity tracking. The Fitbit sleep tracker uses advanced sensors to track sleep metrics, including sleep stages, heart rate, and respiratory rate. One of the benefits of the Fitbit sleep tracker is its ease of use, as it requires no additional wearables or devices.
Withings is a sleep tracker that is placed under the mattress and uses advanced sensors to track sleep metrics, including sleep stages, snoring, and interruptions. The Withings sleep tracker also provides personalized insights and recommendations to help users improve their sleep quality. One of the benefits of the Withings sleep tracker is its ease of use, as it requires no additional wearables or devices.
Sleepon Go2Sleep is a sleep tracker that is worn on the finger and tracks a variety of metrics, including sleep stages, heart rate, and oxygen saturation. The Sleepon Go2Sleep sleep tracker also provides personalized insights and recommendations to help users improve their sleep quality. One of the benefits of the Sleepon Go2Sleep sleep tracker is its price, as it provides adequate sleep data at a value. It is our favorite low cost Sleep wearable. Buy Sleepon Go2Sleep Here
Wellue O2ring is a sleep tracker that is worn on the finger and tracks a variety of metrics, including sleep stages, heart rate, and blood oxygen levels. The Wellue O2ring sleep tracker also provides personalized insights and recommendations to help users improve their sleep quality. One of the benefits of the Wellue O2ring sleep tracker is its ability to track blood oxygen levels, which can be an indicator of sleep apnea. The O2Ring is the best wearable for monitoring your oxygen saturation. Buy Wellue O2Ring Here
Benefits of Tracking Sleep
Tracking sleep can have a variety of benefits, including:
1. Improved sleep quality: By tracking sleep metrics, users can identify areas for improvement and make changes to their sleep habits to improve sleep quality.
2. Increased awareness: Sleep trackers can help users become more aware of their sleep patterns and the factors that may be affecting their sleep quality.
3. Personalized insights: Many sleep trackers provide personalized insights and recommendations to help users improve their sleep quality.
4. Better overall health: Getting enough quality sleep is crucial for overall health and well-being, and tracking sleep can help users achieve this goal.
Comparing and Contrasting Technologies
When it comes to sleep trackers, there are a variety of technologies available, including wearables, under-mattress sensors, forehead sensors, and finger sensors. Each technology has its own benefits and drawbacks, and it's important to choose a sleep tracker that fits your lifestyle and preferences.
In conclusion, tracking sleep can have a significant impact on our overall health and well-being. With the variety of sleep trackers available on the market, there is a tracker to fit every lifestyle and preference. Whether you prefer a wearable, under-mattress sensor, forehead sensor, or finger sensor, tracking your sleep can help you achieve better sleep quality and improve your overall health.