@LRH_Superfan Most billionaires are unhealthy and actively choose to be

Science Summary:

Heart Rate Recovery is an indicator of the autonomous functioning of the heart, and it results in the withdrawal of the so-called sympathetic activity and the reactivation of the parasympathetic nervous activity.

The latter is responsible for the ability to…

Sources

3. Sleep

Get enough (7-8 hours) of high-quality night sleep to allow for full recovery in support of your exercise goals.

+ Keep Regular Sleep schedule
+ Have an effective wind-down routine for maximal recovery.

4. Additional considerations:

+ Hydration
+ Exogenous ketones can help boost your performance
+ Limit processed foods
+ Limit caffeine

What does poor HRR indicate?

Increased all-cause mortality and heart attack risk.

Low HRR can be associated to one or more of the following:

Coronary Artery Disease
Heart Failure
Hypertension
Metabolic Syndrome
Diabetes
Sleep Apnea

In a landmark NEJM study with over 2000…

Here’s how you can improve your HRR:

1. Exercise:

Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week

2. Diet

Focus on foods for cardiac health, including healthy fats: omega3 from nuts, fish and supplements, in addition to extra virgin olive oil (EVOO).

Polyphenols from EVOO, berries and dark chocolate support recovery due to their anti-inflammatory and antioxidant properties.…

Here's how to Measure your (HRR)

1. Exercise vigorously
2. Record peak heart rate
3. Rest 1 minute
4. Record heart rate again
5. Subtract second reading from peak

Result is your 1-minute HRR in bpm.

Compare Yourself to Elite Athletes and the General Population with These Graphs:

a. Two cohorts of young and adult elite athlete males.
b. A general population cohort of regular active adult males