Brian Johnson walks through how to get your heart rate variability above your resting heart rate. Eat protein-heavy meals three to five hours before bed, do a daily 101 challenge to spike your heart rate, sleep 8.5 to 9 hours, and practice nasal breathing to strengthen your vagus nerve.
Hi, this is Brian. Welcome back to another Heroic one. In our last plus one we talked about why it's important to consider seeing if you can get your heart rate variability to be greater than your resting heart rate. I promised we'd continue our chat with ChatGPT about how. We talked about why that's important last time. Let's talk about how we can optimize that via the Heroic Elite training program. Here's our 200 plus IQ coach. Friends, practical wisdom on the subject chat GPT tells us how Heroic Elite helps you hit HRV greater than resting heart rate. First you eat for recovery and autonomic balance. It tells us to prioritize nutrient dense anti inflammatory foods for fuel recovery and improve your HRV. You gotta master timing. The last meal 5, 3 to 4 to 5 hours before bed lowers resting heart rate overnight. And then you want to stabilize blood sugar, eliminate spikes with higher protein, lower carb meals. We'll talk more about your crafted nutrition protocol that we will help you create in Heroic Elite soon. Then you want to move, eat, move, sleep. Move with precision. One of the things we're going to do is get you to get your resting heart rate up 101 beats. We call it the 101 challenge. Elevate your active heart rate 101 beats above your resting heart rate daily. Then you want to do some Zone 2 training. You want to build endurance and drop your resting heart rate while improving hrv. And then you want to do strength and and recovery training. Functional strength work with targeted Recovery ensures resilience. ChatGPT continues by saying we need to sleep. Elite time in bed target will be big for us when we optimize sleep 8 1/2 to 9 plus hours nightly to dominate recovery. We're going to talk a lot about this. Your efficiency in bed matters. It's not just time in bed, it's how much sleep you get while you're in bed. You want to create optimal evening routines, optimizing sleep with calming breathwork and reflection. And then of course you want to track and improve and use tools like Aura or Fitbit or Whoop to dial in your resting heart rate and HRV. Next thing ChatGPT shared was energize. Tranquility. Breathe less to breathe. Right? We're going to talk about this in the context of morning breathing practices. Starting the day by breathing light, slow and deep. I'm going to teach you what I do every day, which I Learned from Patrick McJack down to lower your resting heart rate and prime your parasympathetic system. We're going to become recovery masters, using gentle nasal breathing to reduce stress, boost vagal tone and enhance hrv. And we're going to create effortless control training calm under pressure by maintaining quiet, efficient breathing during workouts and life's challenges. ChatGPT continues by saying Heroic Elite isn't just training, it's transformation, recovery, resilience and readiness in every moment. Let's forge it. Thank you, Chat GPT. Couldn't have said it better myself. And that's today's plus one. Those are some things you can consider doing to get your HRV higher than your resting heart rate again. We're going to go in depth on all that over 101 days with heroic Elite. We'd love to have you join us.
