I’m always on the lookout for ways to improve overall health and fitness…

In recent years, research has started to uncover a new health indicator that can serve as a canary in a coal mine when it comes to your overall wellness: heart rate variability (HRV). 

HRV has been linked to cardiovascular health, athletic performance, and stress levels; measuring HRV over time can help you spot and address health issues even earlier.

Let’s talk more about heart rate variability—what it is, why it matters, and what you can do to improve yours.

What Is Heart Rate Variability Anyway?

This may come as a surprise, but a healthy heart is not a metronome. 

Let’s assume, for example, that you have a resting heart rate of 60 beats per minute. It seems to make intuitive sense that your heart would therefore beat exactly once every second. Except it doesn’t.

The truth is, the time in between your heartbeats is not consistent. There is a small amount of fluctuation in the timing between beats—on the order of just a few milliseconds. That means a heart beating 60 times per minute may rest for 59.95 seconds between one pair of heartbeats, only to rest 60.01 seconds in between the next.

Does it really matter if your heartbeat changes by a few milliseconds? Well, science is beginning to discover that HRV just might be able to tell us more about our overall health than you might think. 

The Science behind HRV

Your heartbeat is controlled by the autonomic nervous system (ANS); this system is also in charge of breathing and digestion. The ANS is comprised of two parts: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). 

The SNS is responsible for your fight-or-flight response. When you are scared or stressed, the SNS causes your heart rate and breathing to increase; it does this to ensure you get enough oxygenated blood into your major muscle groups to take action if needed. 

The PNS, on the other hand, is also known as the “rest and digest” system. It slows down your heart rate and directs blood to your internal organs to aid in digestion. 

With these two systems both influencing your heart rate, what you end up with is a constant tug-of-war match between them. Overall they are normally very evenly matched, with no clear winner. But this is actually a good thing, and it is what determines your heart rate variability. 

Factors That Affect HRV

So now we know that the SNS and PNS each play a part in determining both your overall heart rate and HRV. But what are the factors that help determine which system is stronger at any given moment?

We know that a number of factors affect HRV. Insults to one system or the other can cause that tug-of-war match to become imbalanced. These factors include:

• Lifestyle factors. Excess stress, eating a poor diet, and being sedentary can all have a negative impact on HRV.
• Inflammation. It should come as no surprise that inflammation can negatively affect HRV, just as it has adverse health effects on so many other systems in the body.
• Medical conditions. Certain conditions can affect HRV, such as anxiety, asthma, depression, and diabetes.
• Medications. Beta-blockers and other heart medicine can negatively impact HRV.

How to Measure and Interpret Your HRV

For a long time, the only way to measure your heart rate variability was with an electrocardiogram (or EKG). This method is extremely accurate, but it’s also rather cumbersome and inconvenient.

In recent years, however, products have come on the market that allow people to measure their HRV at home. Some fitness trackers come with chest straps, and now even smartwatches and apps like WHOOP can reliably measure HRV. 

If you decide to measure your HRV, there are some key things to know. First, there is no “normal” range when it comes to HRV. What’s normal for you could be abnormal for someone else, and vice versa. So rather than comparing your numbers with a family member or friend, it’s much better to monitor your data relative to your own personal trends over time.

Second, when it comes to HRV, a higher number is usually better than a lower one. Generally speaking, the higher your heart rate variability, the more fit and healthy you are likely to be. This is because, as I mentioned above, your nervous system is balanced—the SNS and PNS typically push and pull with similar strength. This is what causes the fluctuations in your heartbeat. 

When one or the other system dominates, however, it sends stronger signals to the heart, without giving the other side as much of a chance to fight back. This in turn lowers your HRV. This is normal if you’re doing something strenuous like running a 5K, for example. In that case, you want the SNS to win! But if you aren’t doing something active and your HRV is low, it likely indicates your body is working overly hard for some other reason (e.g., sickness, fatigue) and you need to take note.

Simple Steps to Improve Your HRV

The upside is HRV can actually be a leading indicator of health. That means you can use it as a data point to better understand and personalize your own health journey. It also means improving your HRV can lead to better overall health and well-being.

Thankfully, there are many ways to work on improving your HRV. Here are five to get you started:

• Exercise intelligently. Specifically, it’s important not to overdo it when it comes to exercise or training programs. Pushing hard for too many days without adequate rest can lead to fatigue, which can lower HRV.
• Stay hydrated. Your body needs adequate water for your blood to circulate throughout your body. Without sufficient hydration, your heart has to work harder to pump the more-viscous blood to where your body needs it. Drinking one ounce of water per pound of body weight is a good goal to shoot for to maintain adequate hydration levels.
• Eat healthy and avoid alcohol. Poor diet and excess alcohol can negatively affect HRV because these practices increase inflammation in the body, which of course can lead to a whole host of health-related issues.
• Get good sleep. Sleep deprivation can wreak havoc on your body, including your HRV, which can go down due to tiredness or exhaustion. Practice good sleep hygiene habits like going to bed and getting up at the same times every day and limiting screen time at night.
• Focus on mental health. Your mental health is a vital aspect of HRV. Learning to effectively manage stress, anxiety, and even depression can make a big difference in your HRV and overall health, so take the time to prioritize mental health (and reach out for help if you need to).

We truly live in an exciting time health- and technology-wise. We can make use of unobtrusive wearables to measure and monitor key health indicators in ways that scientists and doctors could have only dreamed of in the past. I am excited about where science and technology will take us next! In the meantime, if you’re ready to take the next step in your health journey, consider learning more about—and even tracking—your heart rate variability. It could be the key to taking your wellness to the next level.

Want a personalized game plan to improve your HRV and overall health?

Schedule your FREE discovery call and let’s create a plan for you to feel your best!

Did you know Labor day sales and discounts surpass those of Black Friday, Memorial Day, and Amazon Prime day?? I have found the best deals on some of my favorite brands and products this weekend every year and I wanted to share with you too!

The following brands are all ones I personally use and trust. You’ll find non-toxic personal care and makeup, fitness and home gym equipment, dietary supplements and protein powder, mold free coffee and keto creamer, and books to improve your mental and physical well-being below. 

Get ready to read on and “add to cart”! Shop and save money AND your health 😉

1st Phorm  Free shipping on orders $75 or more AND work with me as your coach for $12

There mission is one I can stand behind; “helping real people get real, long term results“ and I have recently joined their team as a Legionnaire (brand affiliate) and 1st Phorm App Advisor (trainer/coach). 

I have SO many favorite products from this American made / America first brand! Here are a few recommendations for anyone looking to begin or add to their wellness routine:

1) Micro Factor Pack – Micro Factor goes FAR beyond what you get from a standard multivitamin. This daily supplement pack brings together 6 different products into 1 convenient packet to give your body what it needs for a strong immune system and keep it functioning at its very best. My husband has been taking it for 3 months consistently and he’s never felt more energized, strong, and healthy!

2) Opti Greens 50 – Opti-Greens 50 is an immune-supporting greens powder. Every serving of Opti-Greens 50 is packed with 50 hand-chosen, gluten-free, alkalizing ingredients to help support a strong immune system. Opti-Greens 50 has a diverse blend of natural fruits, veggies, and grasses to maximize the nutrients you’ll get in every scoop. I’ve been using this greens powder for over a month and I have experienced improved digestion,less bloating, and a strengthened immune system!

3) Magnesium – As one of the most abundant mineral in our bodies, over 50% of adults are not reaching the recommended daily allowance of magnesium. Magnesium deficiency can contribute to numerous negative ailments and has been linked to osteoporosis, high blood pressure, heart disease, stress, diabetes, and strokes. Adding this Mg powder (I love the wild berry flavor) to my nightly routine has greatly improved my sleep quality as it is also one of the best natural ways to relax mind and body!

4) Phormula-1 Natural – Naturally Sweetened Phormula-1® is a premium-sourced whey protein isolate, and is by far the best tasting, best mixing isolated protein on the market. Not only will you taste the difference, you will actually feel the difference immediately when you use it! Vanilla and chocolate are my go to flavors and can be enjoyed on their own or blended into any pre or post workout smoothie or enjoyed as a meal replacement for busy days on the go. 

5) 1st Phorm Lifestyle App – Have you wanted to get started on you health journey, or level up your fitness & nutrition game, or even just stay consistent and accountable in your healthy habits?

This app is your all in one stop! You’ll get it all for under $12 a month AND be able to work with me as your coach (how cool is that?!), Download the app now and enter my email or Instagram handle to add me as your advisor when you sign up. ([email protected] / @Sarahbeherns)

Start your Transphormation TODAY, I can’t wait to work with you!

Beautycounter  Free gift with purchase ($42 value)

“We are leading a movement to a future where all beauty is clean beauty. Our mission is to get safer products into the hands of everyone. Formulate, advocate, & educate—that’s our motto for creating clean beauty products that truly perform while holding ourselves to unparalleled standards of safety. Why? It’s really this simple: beauty should be good for you.”

If you haven’t read my article on the dangerous chemicals found in most personal care and beauty products, click here to learn more. 

Personal favorites include the Countermatch Refresh Foaming Cleanser , Dew Skin Tinted Moisturizer and the Counter Sun Mineral Sunscreen Mist (used and loved by my whole family!).

Make the better beauty (and skin care, hair care, sun protection) switch! 

Bulletproof 30% off sitewide + Free gift with purchase

“Our single-origin, small-batch Arabica coffee beans are sustainably sourced, Rainforest Alliance Certified and tested for mold & toxins. From whole bean to single-serve pods, you can count on a clean cup every time.” 

If you haven’t read my article on the dangers of mold toxins in coffee, click here to learn more. 

If you (like me) are a PSL lover and you want a better for you alternative that actually tastes amazing…the Bulletproof Pumpkin Spice creamer is BACK for a limited time!

Grab your seasonal keto creamer and mold free coffee here!

Amazon Picks  My favorite at home fitness equipment, personal development books, and non-toxic cleaning products! 

Upgrade your health and home with products I use and trust, improve your mindset and daily habits with some of my most loved books, and add a few of the best fitness accessories to your home gym or gym bag. 

Shop my faves on Amazon here!

Remember your health is an investment, not an expense! Your body (and mind) is the only thing you have your whole life, so take the best care of it. Want more recommendations? Make sure to follow me on facebook and Instagram where I share leading brands in the health and wellness space, as well as healthy recipes, all level at home workouts, and tons of other ways to improve total well-being with my followers! Find me @SarahBeherns on IG or Sarah Prasse Beherns on FB

Building and maintaining muscle mass becomes increasingly important the older we get. This is because as we age, the major muscles in our body gradually become smaller and less powerful. Over time, this reduced muscle strength can lead to other serious health issues such as disabilities, frailty, falling, frequent illness, and even chronic disease.

Although this sounds scary, the good news is there are things you can do NOW to build muscle mass and prevent muscle loss later on,…and even reverse it if you are already seeing its effects on your body. 

You don’t have to spend hours in the gym or develop a body builder physique. 

Rather, these are things you can incorporate into your existing routines—and even enjoy!

Muscle Loss and Aging

Studies show that around 20 percent of people over 50 are affected by significant muscle loss—a condition called sarcopenia—and by the time they reach 80, more than half of all people are in this camp.

Sarcopenia is actually classified into two types: primary and secondary. Primary sarcopenia is the normal loss of muscle mass that happens as we age; it happens whether we want it to or not. As we approach middle age, we start to lose around 3 percent of our muscle mass per year.

Secondary sarcopenia occurs when there are other comorbidities present. This kind of sarcopenia isn’t just losing some of the strength that we had when we were young. It’s the drastic loss of muscle mass and strength that, when combined with other health issues, can severely limit our mobility and keep us from performing routine tasks.

It’s this latter type of muscle loss that is more worrisome because it is more prevalent, more dangerous to our overall health and well-being, and requires more attention to treat. 

(Focusing on building muscle is effective at combatting both types.)

Muscle Loss and Poor Diet

Unsurprisingly, poor diet can have a major effect on your muscles. 

Poor diet is one of the most common problems when it comes to muscle loss in older adults.

Lower protein intake and increased consumption of processed food are at the root of the issue for most. 

It is all the more important to continue—or start—to develop good diet habits now to support our major muscle groups that, with a little help, can quite literally carry us into old age with health and vigor.

Five Ways to Build Muscle

While losing muscle mass may be a side effect of aging, that doesn’t mean we have to lie down and take it. There are many things we can do to build muscle and keep sarcopenia at bay. 

Here are five ideas you can implement today to start your muscle-building journey.

1. Incorporate resistance training into your workout regimen. Resistance exercise in particular has been shown to be effective at building muscle. Resistance training puts stress on your muscles; your body responds by telling those muscles to grow bigger and stronger. There is a wide variety of equipment, such as resistance bands and dumbbells, that you can cheaply acquire and use at home, or you can incorporate simple body-weight exercises into your day to accomplish this as well.
2. Go on walks. Walking is absolutely the most underrated form of movement ever. Walking is a free and simple activity that anyone can do, and studies have shown that people who walk regularly are less likely to develop sarcopenia—not to mention have a better overall quality (and quantity) of life.
3. Eat more protein. Protein is the building block of muscle tissue, which means if you want to gain muscle mass, getting enough protein in your diet is essential. Eating more lean meat is the obvious way to increase protein consumption, but there are plenty of other proteibn-rich foods too: nuts, seeds, beans, eggs, and tofu, just to name a few. Aim to consume between .5 and 1 gram of protein per pound of ideal body weight.
4. Make sure you’re getting plenty of antioxidants in your diet. Antioxidants help reduce the amount of free radicals in your body, which reduces inflammation and prevents oxidative stress, both of which can lower your chances of developing sarcopenia. Be sure to eat plenty of foods high in antioxidants and especially carotenoids (like spinach, carrots, and bell peppers) and flavonoids (blackberries, kale, and citrus fruits, for example). 
5. Get outside in the sun! Your body needs vitamin D for maintaining bone density and absorbing calcium. But it also plays an important metabolic role in muscle health, and increased vitamin D has been linked to increases in muscle mass. The great news here is the absolute best way to increase your vitamin D intake is to get outside and enjoy the sun. If you live in a mostly cloudy environment , you can boost your levels with a supplement if needed.

Muscle loss affects many millions of older people each year, but you don’t have to be one of them. By focusing on building muscle via a good diet, exercise, and lifestyle habits, you can age with confidence and strength!

Need an individualized plan for health that fits your lifestyle? Email me at [email protected] and let’s get you started!