Brian Johnson worked 13+ hours straight but hit 90 readiness and 90 sleep score by eating five hours before bed, following a carnivore diet, and tracking HRV and resting heart rate. Recovery is a skill you train like performance.
Questions this episode answers
About 13 plus hours.
90 readiness and 90 sleep score.
HRV of 53.
Resting heart rate of 44.
Five hours before bed.
Chapters
Hi, this is Brian. Welcome back to another heroic plus one. A couple plus ones ago I mentioned the fact that I worked about 13 plus hours the day before and didn't shut down until 8pm, which is late for me. So I expected to see some paying the price data. But I was pleasantly surprised to see some bubble wrap data. Now, I was a 90 readiness and a 90 sleep score. Not bad for hitting it as hard as I did. Now, as you know, if you have an OURA ring, it gives you a little message, right? So the readiness thing said optimal readiness level. Your HRV balance is at an optimal level. This signals that you've given your body and mind some quality recovery time. How's your energy today? Do you feel focused and sharp? To which I said to myself, yes, I do. Thank you. Now all that's interesting because I am working very hard right now, deliberately finding the edge between out in the wild and paying the price. But I know that in moments like these, I need to make sure I'm playing the margins of my protocol as well as I can. It's an extension of the antifragile confidence and emotional stamina algorithm. When we feel like poop emoji, we need to remember the worse I feel, the more committed I am to my protocol. And when we really want to absolutely go next level and do the best, most creative, impactful work of our lives, the standard Michael and Alexander and the team are aiming at with heroic elite, we need to remember the bigger the creative challenge and opportunity, the more committed we need to be to our protocols. Now, for me right now, that doesn't mean I'm dominating my bubble wrap protocol. That would be insanely foolish and unheroic. In this moment, it means I'm finding the edge in seeing just how hard I can push myself while training my recovery and controlling those controllables. Now, in my case, as I deliberately pushed past my normal shutdown complete and digital sunset protocols, I also went next level on my nutrition protocol. For me, that means being 101% carnivore and having my last meal five hours before bed. We talk about that some more. And change your diet. Change, change your mind. Powerful Nutritional psychiatry from Dr. Georgia Ede. Longer chat. Now, that's what always that that early last meal is what always drives my resting heart rate down in a good way and drives my HRV heart rate variability up in a very good way. So while working 13 hours a day and pushing myself as hard as ever, I'm also rocking an HRV of 53 that's significantly greater than my resting heart rate of 44, which is a sign of very good, perhaps even elite, recovery. And that's today's plus one. How do you find that edge where you're pushing as hard as you can while making sure you're training your recovery to make sure you can show up with that intensity, consistently get clarity on that, dominate it all day, every day, especially today. And yes, we will help you crush this with Heroic Elite once again. You can learn more. Sign up and join us at Heroic Us Elite. We'll talk more about getting your HRV higher than your resting heart rate in our next plus one.
