Brian Johnson outlines strategies to raise heart rate variability above resting heart rate: eat anti-inflammatory foods, time meals 3-5 hours before bed, do the 101 challenge (raise active heart rate 101 bpm above resting daily), prioritize Zone 2 endurance and sleep efficiency, and practice nasal breathing to boost vagal tone.
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Hi, this is Brian. Welcome back to another Heroic plus one. And on 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 Mch 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.
What's up? This is Michael, President and Head Coach at Heroic. One quick note before we go. I just think it's so amazing that Brian keeps reading all these books and distilling them into more wisdom and less time. By the way, thank you Brian for continuing to read the books distill them for us. I love not having to read the book, just getting them more wisdom in less time through the plus ones of Philosopher's Notes. And if you're into this kind of thing, expressing the best version of yourself and using your greatest gifts make a positive impact on the world. Make sure you head to Heroic Us to check out all the other resources that we have available to you. You can download a bunch of free goodies including Philosopher's Notes, Master classes and our scientifically proven Heroic app. You can also explore advanced resources to help you go next level, including live and virtual workshops, working one on one with a Heroic Performance coach or even becoming a certified coach yourself as you master heroic performance, the fundamentals of Coaching Excellence and Heroic Success Coaching Prosperity. Again, head to Heroic Us to get the ancient wisdom, modern science and practical tools you need to activate your potential and change the world together. And please do hit subscribe. Appreciate you have a fantastic day and see you again soon.
