Bitesize Biohack: How To Improve Your HRV

Heart Rate Variability (HRV) is one of the most powerful biomarkers we have for understanding how well our body adapts to stress, and it's a core focus in my BioSyncing® Blueprint. But what actually moves the needle on HRV the most?

In this week’s bite-sized episode, I’m sharing a clip from my conversation with Kristen Holmes, VP of Performance Science at WHOOP. Kristen reveals the surprising lifestyle factor that had the biggest impact on her own HRV—one she tracked with elite athletes and validated through scientific research. Plus, I share the tool I’ve been testing to optimise my recovery and circadian rhythms: the Ultra Human Ring.

 

KEY TAKEAWAYS:

• Sleep-Wake Consistency is Key: Regular bed and wake times predict HRV, workplace resilience, and even academic performance.

• Circadian Rhythm Disruption = Lower HRV: Misaligned rhythms are linked to reduced deep sleep and increased stress load.

• Tracking HRV Over Time: Your baseline is shaped by past behaviours—but you can improve it.

• One-Minute Changes Matter: Even small shifts in sleep timing variability can impact your HRV and resting heart rate.

• The Ultra Human Ring Advantage: No subscription, deep insights on sleep, recovery, and glucose—all in one place.

• Scientific Backing: Referenced studies from Nature and Military Medicine support the HRV-sleep connection.

• Women’s Health Insights: Kristen highlights how sleep regularity supports psychological and physiological resilience, especially in demanding environments.

 

TIMESTAMPS AND KEY TOPICS

0:00 – Introduction

1:20 – Lifestyle factors influencing HRV

2:09 – HRV as a measure of stress adaptation

2:48 – Kristen’s 7-year HRV improvement

3:16 – Angela confirms HRV baseline context

3:53 – Harvard study on sleep regularity and GPA

4:46 – Athlete data validates sleep consistency

6:11 – Sleep-wake consistency is Kristen’s top strategy

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