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Transcript

Understanding HRV · Mocktail Minutes

• 0:22
  Baylee And Brianna: Hello everyone.
• 0:23
  Baylee And Brianna: Welcome back to this week's episode of Mocktail Minutes.
• 0:27
  Baylee And Brianna: Oh yeah.
• 0:27
  Baylee And Brianna: This is Bailey you just silent and this is Brian This week I am drinking the bomb pop flavored vital proteins.
• 0:37
  Baylee And Brianna: They're pretty delicious.
• 0:39
  Baylee And Brianna: Like I was, I was skeptical, but it does taste like a melted bomb pop.
• 0:43
  Baylee And Brianna: Ooh, I'll have to try those.
• 0:46
  Baylee And Brianna: I'm doing the orange pineapple electrolytes from just ingredients.
• 0:50
  Baylee And Brianna: Did you see Just ingredients, has bone broth protein now?
• 0:54
  Baylee And Brianna: I did see that and I wanna try it.
• 0:56
  Baylee And Brianna: I'm excited and I'm gonna order some.
• 0:59
  Baylee And Brianna: Mm-hmm.
• 1:00
  Baylee And Brianna: Because I love just ingredients products and bone broth protein that's a little bit higher in calcium.
• 1:07
  Baylee And Brianna: Yeah, and I feel like it's perfect as we're heading into like fall.
• 1:12
  Baylee And Brianna: Yeah.
• 1:12
  Baylee And Brianna: Sick.
• 1:13
  Baylee And Brianna: Well, like you can use them as just like regular smoothie too.
• 1:15
  Baylee And Brianna: And I've had like the Taylor Beef Wellness one and they're pretty good, but I'm very excited to try the just ingredients ones.
• 1:24
  Baylee And Brianna: Is it flavored?
• 1:25
  Baylee And Brianna: Yes.
• 1:26
  Baylee And Brianna: Yeah it is, right.
• 1:27
  Baylee And Brianna: Okay.
• 1:27
  Baylee And Brianna: Yeah, that makes sense.
• 1:28
  Baylee And Brianna: It's like snickerdoodle.
• 1:29
  Baylee And Brianna: I think there's a mint, I think there's a chocolate.
• 1:31
  Baylee And Brianna: There's like six different flavors actually of it.
• 1:34
  Baylee And Brianna: I'm gonna try Snickerdoodle'cause I like their snickerdoodle protein.
• 1:38
  Baylee And Brianna: Okay.
• 1:39
  Baylee And Brianna: It's, I don't know which one I'm gonna try.
• 1:41
  Baylee And Brianna: Yeah, we'll see.
• 1:42
  Baylee And Brianna: We should do different ones.
• 1:43
  Baylee And Brianna: I mean, we can do whatever, but can you just like mail me a sample?
• 1:46
  Baylee And Brianna: Can you just like, yeah, just put a little bit of Ziploc bag?
• 1:49
  Baylee And Brianna: Yeah.
• 1:50
  Baylee And Brianna: Yes.
• 1:52
  Baylee And Brianna: Well, this week we are talking about heart rate variability.
• 1:56
  Baylee And Brianna: We talked about like the wearable technologies and some apps a little bit last week when we talked about using your phone to help your habits.
• 2:03
  Baylee And Brianna: So we wanted to take a little bit deeper dive into HRV this week.
• 2:08
  Baylee And Brianna: So, HRV, if you don't know what that is, it stands for heart rate.
• 2:12
  Baylee And Brianna: Variability and it's a good measure of, I would say like overall health, like stress, recovery, that sort of thing.
• 2:22
  Baylee And Brianna: It's really big.
• 2:23
  Baylee And Brianna: I think it got really, really big when the AA ring came out.
• 2:26
  Baylee And Brianna: 'cause that was one thing that it was like focusing on.
• 2:28
  Baylee And Brianna: But basically what it does is it does it time or measures.
• 2:33
  Baylee And Brianna: There we go.
• 2:33
  Baylee And Brianna: Words are hard.
• 2:34
  Baylee And Brianna: It measures the time in between.
• 2:38
  Baylee And Brianna: Each heartbeat.
• 2:39
  Baylee And Brianna: So obviously if your heartbeat is really close together, you're gonna have a low HRV.
• 2:45
  Baylee And Brianna: If your heart rate is more spaced out, it's gonna be higher.
• 2:48
  Baylee And Brianna: And this kind of gives you a good indication of like what nervous system, like sympathetic versus parasympathetic system you're kind of operating in.
• 2:56
  Baylee And Brianna: Mm-hmm.
• 2:57
  Baylee And Brianna: The aura rings specifically how it's.
• 3:00
  Baylee And Brianna: Calculating your like nighttime HRV.
• 3:02
  Baylee And Brianna: So Aura calculates your nighttime HRV by using, it's like the root mean square of successive differences, I think is what it's, yeah, which is.
• 3:14
  Baylee And Brianna: Like, it's a well-known HRV parameter that provides just reliable and accurate view of your autonomic nervous system activity.
• 3:23
  Baylee And Brianna: So the average HRV you see is the mean of all five samples it's taking while you're asleep.
• 3:31
  Baylee And Brianna: The Aura accounts for changes in your HRV every five minutes throughout the night, instead of just like at one single point.
• 3:38
  Baylee And Brianna: And this is what helps it to be a little bit more accurate and you can get it more of a detailed view of how your body's responding to stress from the previous day and how well it's kind of like preparing for the day ahead of you.
• 3:50
  Baylee And Brianna: Mm-hmm.
• 3:51
  Baylee And Brianna: So.
• 3:52
  Baylee And Brianna: Aura provides like your average HRV, so your average HRV is captured over the entire night, and it also does your max HRV, good general rule of thumb, high HRV relative to your baseline.
• 4:04
  Baylee And Brianna: This is gonna be more associated with the activation of your rest and digest side of your nervous system your general physical fitness and good recovery, higher average.
• 4:15
  Baylee And Brianna: Nighttime.
• 4:15
  Baylee And Brianna: HRV has also been linked to better sleep quality.
• 4:19
  Baylee And Brianna: Low HRV is associated with activation of like more fight or flight.
• 4:24
  Baylee And Brianna: It's more stress, it's more illness and over training.
• 4:27
  Baylee And Brianna: So this is why your HRV will drop a little bit, like when you're sick or when you're experiencing a lot of stress in your AA ring will tell you to like simmer down a little bit.
• 4:37
  Baylee And Brianna: Yeah, yeah.
• 4:38
  Baylee And Brianna: It's the just recognizing like, okay, we're in that fight or flight, our nervous system's a little bit tapped.
• 4:43
  Baylee And Brianna: We need to do more things to help you rest.
• 4:47
  Baylee And Brianna: And it should be said that like, because everybody always asks like, what is a good HRV?
• 4:53
  Baylee And Brianna: And just like general rule of thumb, a low one isn't great.
• 4:56
  Baylee And Brianna: Higher, better, but it's like very, very individualized, so.
• 5:00
  Baylee And Brianna: Mm-hmm.
• 5:01
  Baylee And Brianna: You may have maybe a number that's under like what people are like, oh, this is where you should be for your age, but it's if that's kind of always your baseline and your like other things are really good, then maybe that's just your H HR V.
• 5:15
  Baylee And Brianna: So it's very highly individualized.
• 5:17
  Baylee And Brianna: And I would say like this is something that's a really big debate right now.
• 5:20
  Baylee And Brianna: It's like what is an optimal HRV?
• 5:22
  Baylee And Brianna: But the more data you have, the better.
• 5:24
  Baylee And Brianna: So don't freak out if like your HRV is low one day and it's just.
• 5:30
  Baylee And Brianna: You know, just an outlier.
• 5:31
  Baylee And Brianna: It's much higher.
• 5:32
  Baylee And Brianna: Kinda get like, what is my baseline and work up from there.
• 5:37
  Baylee And Brianna: That's what I would do.
• 5:37
  Baylee And Brianna: And then also pay attention to, like we're talking about the Ora ring, but I know other things like the Apple Watch, I think whoop, there's other things that measure HRV and they might be doing it a different way.
• 5:48
  Baylee And Brianna: So kind of understanding what their scale is Isn't like normal for an adult, like 50 to 70?
• 5:54
  Baylee And Brianna: Is that what it's, yeah, it's supposed to be like, I think between like ages 18 to, I don't know, probably like midlife or a little bit older.
• 6:02
  Baylee And Brianna: That's like the general rule, but there's people that can get up to a hundred, over a hundred.
• 6:07
  Baylee And Brianna: I would say you have one over a hundred.
• 6:09
  Baylee And Brianna: You're probably like very well trained.
• 6:11
  Baylee And Brianna: Yeah.
• 6:12
  Baylee And Brianna: But yeah, I would say yeah, 80 to a hundred is usually like more athlete side of things.
• 6:17
  Baylee And Brianna: Yeah.
• 6:19
  Baylee And Brianna: And then what, do you have your phone with you?
• 6:21
  Baylee And Brianna: What's your HRV?
• 6:22
  Baylee And Brianna: I was just looking at my, I'm gonna die.
• 6:25
  Baylee And Brianna: My h HRV is horrible.
• 6:26
  Baylee And Brianna: I literally this, oh no.
• 6:27
  Baylee And Brianna: This is been the topic of discussion with Victor forever, but it's strange because I'll get great sleep scores and I get great deep sleep.
• 6:36
  Baylee And Brianna: But are you ready?
• 6:38
  Baylee And Brianna: What's yours?
• 6:40
  Baylee And Brianna: So my, for the week, if we look at that, it's 61 to 70 for the past week.
• 6:47
  Baylee And Brianna: Okay.
• 6:49
  Baylee And Brianna: Okay.
• 6:50
  Baylee And Brianna: I also haven't been wearing my ora ring.
• 6:53
  Baylee And Brianna: I just started again the last couple of days'cause I was like, okay.
• 6:55
  Baylee And Brianna: 'cause I had to take a break from it mine last night.
• 6:59
  Baylee And Brianna: 13.
• 7:01
  Baylee And Brianna: Oh no, I'm dead.
• 7:02
  Baylee And Brianna: I'm actually dead.
• 7:03
  Baylee And Brianna: And this is, so like I've talked to Kristen from Stat about this too and she, yeah, kinda walking me through like, okay, well what's your other, like this, you know, it might be okay, it needs to go up, but it might not need to go up as much as you think type thing.
• 7:17
  Baylee And Brianna: I think I'm usually between like 15 and 35, and I've been like that for probably two years.
• 7:25
  Baylee And Brianna: But I know I need to work on my nervous system.
• 7:29
  Baylee And Brianna: So stress is definitely a big one.
• 7:31
  Baylee And Brianna: Have you done an htm a recently?
• 7:33
  Baylee And Brianna: Yes.
• 7:34
  Baylee And Brianna: Not super recently.
• 7:35
  Baylee And Brianna: Maybe.
• 7:35
  Baylee And Brianna: I think it actually was a year ago now, and it showed that it showed like, okay, your adrenals mm-hmm.
• 7:40
  Baylee And Brianna: Are tapped.
• 7:42
  Baylee And Brianna: yeah, just been working on stress.
• 7:45
  Baylee And Brianna: My lowest, if I look at the past month, it was 20.
• 7:48
  Baylee And Brianna: Okay.
• 7:49
  Baylee And Brianna: What's even that one, I'm all mine is so low I don't get it.
• 7:54
  Baylee And Brianna: Well, I do though.
• 7:55
  Baylee And Brianna: I know that I could work on stress and I was actually talking to Victor.
• 7:57
  Baylee And Brianna: 'cause there is like certain things you can do to like improve your HRV.
• 8:00
  Baylee And Brianna: Obviously like breath work is one of'em.
• 8:03
  Baylee And Brianna: Mm-hmm.
• 8:03
  Baylee And Brianna: Getting into that rest and, and digest more breath work is actually probably the main one.
• 8:09
  Baylee And Brianna: Focusing on sleep, not doing the stressors like a ton of caffeine.
• 8:13
  Baylee And Brianna: Undereating is a major stressor and I actually see that a lot of people that chronically undereat is their HRV is low, but there's certain types of like cardio you can do, like strategically.
• 8:22
  Baylee And Brianna: And he wrote me up a plan and I instantly regretted it.
• 8:26
  Baylee And Brianna: Hey, I don't want this, try again.
• 8:28
  Baylee And Brianna: No, no, no.
• 8:28
  Baylee And Brianna: So looking at my past data, July, my HRV went, it was like between 46 to 86, so it was 80 Great.
• 8:36
  Baylee And Brianna: In July.
• 8:38
  Baylee And Brianna: When looking back, so February is when I left my previous job, I decided to resign and totally just change things up.
• 8:48
  Baylee And Brianna: Mm-hmm.
• 8:48
  Baylee And Brianna: My RV was down to 13.
• 8:51
  Baylee And Brianna: My, it's been going then.
• 8:53
  Baylee And Brianna: Isn't that crazy?
• 8:55
  Baylee And Brianna: Let see.
• 8:57
  Baylee And Brianna: Yeah.
• 8:57
  Baylee And Brianna: I will say the highest one I probably had was over the summer and it was 35 to 45.
• 9:05
  Baylee And Brianna: You guys did so bad.
• 9:07
  Baylee And Brianna: it's interesting though because usually you like that is a, like your readiness score is really like related to your hrv.
• 9:14
  Baylee And Brianna: Yeah.
• 9:15
  Baylee And Brianna: I will have like great readiness scores.
• 9:17
  Baylee And Brianna: Like I'll have like 85, 90.
• 9:19
  Baylee And Brianna: Interesting.
• 9:20
  Baylee And Brianna: I don't know.
• 9:21
  Baylee And Brianna: well, I guess so why is having a low HRV bad?
• 9:25
  Baylee And Brianna: Not like bad, but just like chronically low can be a red flag.
• 9:30
  Baylee And Brianna: I would say yes, it can indicate some, like stress overload means your body is stuck in a little bit of fight or flight, and your nervous system isn't switching easily and.
• 9:40
  Baylee And Brianna: Recovery mode, it can be reduced recovery.
• 9:44
  Baylee And Brianna: So low HRV shows your body hasn't fully bounced back from emotional strain.
• 9:49
  Baylee And Brianna: So sometimes, like even athletes can see low HRV, like before injury or illness or like performance plateaus too.
• 9:56
  Baylee And Brianna: So it's just something to, what I like to, how I like to explain it is it's like a check engine light.
• 10:02
  Baylee And Brianna: Like it's going on saying like, okay, something's wrong here, whether you're over training undereating, not getting to recover, recovery, not sleeping.
• 10:11
  Baylee And Brianna: I also know it happens, it's basically with like hormone shifts too.
• 10:14
  Baylee And Brianna: That's a big one.
• 10:15
  Baylee And Brianna: Yes.
• 10:16
  Baylee And Brianna: Yeah.
• 10:16
  Baylee And Brianna: Mm-hmm.
• 10:16
  Baylee And Brianna: And it's basically just, it can suggest that your nervous system isn't super flexible or resilient.
• 10:22
  Baylee And Brianna: Which is a great marker of our overall health where,'cause like high HRV, you can go from stress to recovery.
• 10:28
  Baylee And Brianna: Stress again.
• 10:29
  Baylee And Brianna: You're good.
• 10:30
  Baylee And Brianna: Low HRV, your system is less adaptable.
• 10:33
  Baylee And Brianna: It's like you're just stuck in one gear.
• 10:36
  Baylee And Brianna: Yeah.
• 10:37
  Baylee And Brianna: But it is interesting about your sleep because if HRV is usually low, it's usually like poor sleep quality.
• 10:42
  Baylee And Brianna: Yeah.
• 10:42
  Baylee And Brianna: So I'm, I don't know if I'm just like an anomaly.
• 10:45
  Baylee And Brianna: I do know I need to work all my stress for, for certain, but it's, it's literally my biggest goal, I think for the, throughout the end of the year.
• 10:54
  Baylee And Brianna: And I was reading the research on it, and it's something like 20 minutes of breath work a day.
• 10:59
  Baylee And Brianna: It's supposed to really improve your HRV and it can be done in snacks, right?
• 11:03
  Baylee And Brianna: So like it doesn't have to be 20 minutes straight.
• 11:04
  Baylee And Brianna: Yeah, it could be like five, five or whatever.
• 11:06
  Baylee And Brianna: So I'm gonna do that and I will say I did it yesterday morning and the Oura ring like showed it and it like went up and it was like, good, good job, girl.
• 11:15
  Baylee And Brianna: But yeah, it's.
• 11:16
  Baylee And Brianna: It's just a measure of how adaptable you are.
• 11:18
  Baylee And Brianna: Like are you stuck or can you come in and outta stress?
• 11:20
  Baylee And Brianna: 'cause I think that's a good point is a lot of people think like there just needs to be no stress ever, but that's not realistic.
• 11:27
  Baylee And Brianna: It's fine to have stress, like it shows you're alive and like you can, you know, survive.
• 11:32
  Baylee And Brianna: It's, can I go in and out of it?
• 11:34
  Baylee And Brianna: So yes, which is why strategic cardio can be helpful because you're.
• 11:39
  Baylee And Brianna: Doing a stressor and your body tries to adapt to it, but it's, it's intense.
• 11:43
  Baylee And Brianna: Like sprints, ew.
• 11:45
  Baylee And Brianna: Yeah.
• 11:45
  Baylee And Brianna: No.
• 11:45
  Baylee And Brianna: Yeah.
• 11:46
  Baylee And Brianna: And I wonder too if it's like a way that I trained, like in my early Yeah.
• 11:50
  Baylee And Brianna: You used to do a lot of fit, didn't you?
• 11:53
  Baylee And Brianna: Yes.
• 11:53
  Baylee And Brianna: I was like obsessed with it.
• 11:55
  Baylee And Brianna: Yeah, you're crazy.
• 11:56
  Baylee And Brianna: You know, I need to, I do this to myself.
• 11:59
  Baylee And Brianna: This is why I get it.
• 11:59
  Baylee And Brianna: When people are like, I love working out like that.
• 12:02
  Baylee And Brianna: I'm like, yeah, but it's not good for you.
• 12:03
  Baylee And Brianna: And like that's why it does feel good like operating under cortisol, right?
• 12:07
  Baylee And Brianna: Like it feels good, but it's not good for your long-term health.
• 12:11
  Baylee And Brianna: So if you are wearing something that is tracking your HRV.
• 12:16
  Baylee And Brianna: Where you really wanna think about supporting your body's ability to recover, manage your stress, and maintain balance between fight and flight, rest and digest.
• 12:24
  Baylee And Brianna: So thinking about high quality sleep, hydration, dehydration is actually like kind of sneaky way of decreasing your HRV and especially, you wanna make sure you're getting electrolytes.
• 12:34
  Baylee And Brianna: Yeah, the managing of the stress.
• 12:36
  Baylee And Brianna: So like the deep breathing, the meditation, even like just taking a pause.
• 12:41
  Baylee And Brianna: Practice yoga, journaling, walking, whatever you need to help shift your body into recovery.
• 12:46
  Baylee And Brianna: Mm-hmm.
• 12:46
  Baylee And Brianna: And like Brianna just said, doesn't, it's not that you're doing an hour of meditation, like start with five minutes even.
• 12:53
  Baylee And Brianna: And training smart, alternating those intense workouts with recovery and active rest days.
• 13:00
  Baylee And Brianna: Cutting back on alcohol or like late night eating even one or two drinks can significantly lower your HRV mm-hmm at night and late.
• 13:08
  Baylee And Brianna: Heavy meals keep your body in digestion mode instead of like deep recovery.
• 13:12
  Baylee And Brianna: It also helps to support your circadian rhythm.
• 13:15
  Baylee And Brianna: Those are all things that I kind of think of to help the HRV number increase.
• 13:19
  Baylee And Brianna: Yeah.
• 13:20
  Baylee And Brianna: So it's, it is just another data point.
• 13:23
  Baylee And Brianna: Yeah.
• 13:23
  Baylee And Brianna: So I would say just look at it, know what yours is and track it over time.
• 13:28
  Baylee And Brianna: It's always the trends.
• 13:29
  Baylee And Brianna: Try to improve it, you know, and then whatever wearable you're using, really understand how they're measuring it and what it needs.
• 13:36
  Baylee And Brianna: 'cause the scale may be different.
• 13:37
  Baylee And Brianna: Like maybe it's not on that.
• 13:38
  Baylee And Brianna: Mm-hmm.
• 13:39
  Baylee And Brianna: Like, you know, 20 to one, 20 scale, maybe it's a little bit different, but.
• 13:43
  Baylee And Brianna: Just trying to improve and I would say use it as data that like really shows you a bigger picture into what's happening.
• 13:50
  Baylee And Brianna: And for those who do like to overtrain or undereat or drink alcohol often or you know, all the things, it's a, it's a good like neon light to be like, Hey, actually you're not doing as well as you thought.
• 14:02
  Baylee And Brianna: Yes.
• 14:02
  Baylee And Brianna: Speaking to myself.
• 14:03
  Baylee And Brianna: Yes.
• 14:04
  Baylee And Brianna: And just like with all the things you're looking at, patterns.
• 14:07
  Baylee And Brianna: Mm-hmm.
• 14:08
  Baylee And Brianna: Over time, you can start to see how your daily choices affect your recovery and your resilience.
• 14:13
  Baylee And Brianna: Thinking about the sleep, the stress, what you ate, what how's work doing, all those things are affecting it.
• 14:20
  Baylee And Brianna: So just how I just looked at like each month, February was my lowest.
• 14:25
  Baylee And Brianna: HRV, I mean, we were planning a wedding, had a new car, had a new house.
• 14:31
  Baylee And Brianna: Gannon was still pretty young and I left a job.
• 14:33
  Baylee And Brianna: I resigned from a position that was very stable to do something that was a little bit more riskier and my HIV increase.
• 14:41
  Baylee And Brianna: So Yeah.
• 14:42
  Baylee And Brianna: And that, yeah.
• 14:43
  Baylee And Brianna: So like knowing what season you're in.
• 14:46
  Baylee And Brianna: Yeah.
• 14:46
  Baylee And Brianna: And that makes sense.
• 14:47
  Baylee And Brianna: Yeah.
• 14:47
  Baylee And Brianna: That's a super stressful season.
• 14:49
  Baylee And Brianna: Yeah.
• 14:49
  Baylee And Brianna: So.
• 14:50
  Baylee And Brianna: we hope this was helpful to give you some more information on data you can collect on your body to become more in tune, and we'll be back next week with a brand new episode.
• 15:00
  Baylee And Brianna: Bye bye.