😴 3 Controllable Sleep Behaviors For Health & Longevity

I’m on a personal mission to improve my HRV this year. Why?

Optimal HRV is a associated with good cardiovascular health, better emotional regulation, enhanced neurocognitive processing in cluing improved focus, readiness, and stress resilience (Conder & Conder, 2014).

Here’s what I’m focusing on:

1. More dedicated time to mental fitness. At least 30 minutes each week set aside for mindfulness, breathwork, or gratitude journaling.

2. More Zone 2 aerobic exercise.

3. Not eating past 7 pm. This crushes my evening HRV and my sleep is terrible.

4. Pre-sleep slow paced breathing (AIM7’s Relax Breathwork). This will increase my HRV before bed and increase my HRV during sleep. I’ve been testing this lately and its wild!!

In a recent study, researchers unveiled a surprising link between weight changes and cognitive health in older adults. The results were surprising!

The study, involving over 12,000 participants aged 63 on average, revealed that significant decreases in body mass index (BMI) or waist circumference aren't always a win for health. In fact, every 5% reduction in these measures was associated with a 6%-7% higher chance of cognitive impairment.