EP 07: Heart Rate Variability - Why it Matters to Your Longevity with Steve Adams

Are you a driven professional, CEO, or entrepreneur who knows that health is the foundation of success? If so, you're in the right place. Today, we're diving into an exciting topic that could be the key to unlocking your full potential: heart rate variability (HRV) training.

Imagine having a single measurement that could tell you everything about your overall health, stress levels, and resilience. A metric that correlates with longevity, peak performance, and even your ability to handle life's challenges. That metric exists, and it's called heart rate variability.

As Steve Adams, host of Optimal Health Weekly, explains:

"If I could have one biometric, it would be [HRV], because that tells me a ton about what that person's physiological state is."

But what exactly is HRV, and why should you care?

As a high-performing individual, you're used to pushing yourself to the limits. You thrive on challenges and pride yourself on your ability to power through obstacles. But what if this very mindset is slowly eroding your health and performance?

Steve Adams paints a vivid picture of the problem:

"What most people do, if you're especially if you're type A, because you don't like timeouts, what we do is we just perform, perform, perform, perform. And we never cycle. We don't recover."

This relentless pursuit of success can lead to a host of issues:

1. Brain fog

2. Acid reflux

3. Poor sleep

4. Low-grade anxiety or depression

5. Low energy

6. Decreased libido

7. Unexplained weight gain

8. Worsening blood markers (lipids, A1C, blood pressure)

Sound familiar? These symptoms are your body's way of telling you that it's keeping score – and you're falling behind.

What if you could:

- Dramatically improve your resilience to stress?

- Enhance your emotional control and decision-making abilities?

- Boost your immune function and overall health?

- Slow down the aging process and potentially add years to your life?

All of this is possible through understanding and improving your heart rate variability.

Steve Adams shares his personal journey:

"When I started, I was in the single digit MS, which is really bad. And I have moved it consistently to between 40 and 55 ms... I've had greater courage and grit in business than I've ever had in my life. I've gotten resilience to take the hits and to not lose my mind and lose a week, you know, feeling sorry for myself."

Imagine having that level of resilience and emotional control in your own life. How would it transform your business decisions? Your relationships? Your overall quality of life?

The Power of HRV: Understanding the Basics

At its core, heart rate variability is the variation in time between each heartbeat. Counter to what you might expect, a highly variable heart rate is actually a sign of good health and resilience.

Steve Adams uses a brilliant metaphor to explain this concept:

"I liken it to this metaphor of a rubber band. So an old, dark, you know, brittle rubber band, you know how you pull on them and they break real easy. That's what low HRV is like. High HRV is like a brand new rubber band that's got a lot of elasticity and you can pull on it and it doesn't break."

High HRV indicates a flexible, adaptable system – one that can handle the stresses and challenges of a high-performance life. Low HRV, on the other hand, suggests a rigid, brittle system that's prone to breaking under pressure.

The exciting part? You can improve your HRV through targeted training and lifestyle changes.

Ready to take control of your health and unlock your full potential? Here's how to get started:

1. Measure Your HRV

First, you need to know where you stand. Many wearable devices like Apple Watch, Oura Ring, Whoop band, or Fitbit can measure your HRV. Remember, what matters most is your personal trend over time, not comparison to others.

2. Practice Diaphragmatic Breathing

Steve Adams recommends this simple yet powerful technique:

"Do it 4 seconds in through the nose, engaging your diaphragm, pushing it out. And when you exhale, you pull your diaphragm back in and you exhale for 6 seconds. That elongated exhale activates your vagal nerve."

This practice helps reset your autonomic nervous system, leading to better recovery and performance.

3. Optimize Your Physiology

HRV training is just one piece of the puzzle. To see real results, you need to address your overall health:

- Improve your sleep quality and quantity

- Optimize your nutrition

- Manage stress through meditation or other relaxation techniques

- Engage in regular physical activity

4. Cycle Your Effort Like a Corporate Athlete

Take a cue from professional athletes and incorporate recovery into your routine:

"An NFL football player has a routine. They play football on Sunday, and then they go into recovery mode Sunday, Monday, and then they work their way back up through drills..."

Apply this principle to your work week. Plan intense focus periods followed by intentional recovery time.

5. Seek Expert Guidance

While these steps can get you started, achieving optimal HRV and overall health often requires personalized guidance. That's where the True Health Assessment from Tiger Medical comes in.

Your Next Step: The True Health Assessment

Imagine having a comprehensive roadmap to your optimal health – one that identifies hidden risks before they become major issues and provides a customized plan for peak performance.

That's exactly what the True Health Assessment offers. For less than the cost of a daily latte, you can gain:

- Comprehensive blood screening to identify hidden health risks

- Analysis by a team of Mayo Clinic-trained and naturopathic physicians

- A customized plan to optimize your well-being

- Insights to help you unlock your full potential

Ready to take the first step towards unleashing your inner peak performer? Visit tigermedinstitute.com/optimal-health-assessment today and invest in your most valuable asset – your health.

Remember, when you feel your best, you can achieve your best. It's time to stop compromising your health in pursuit of success and start leveraging your health to fuel your success. Your future self will thank you.