Understanding Heart Rate Variability and Its Impact on Your Fitness Journey

Curious about Heart Rate Variability (HRV) and how it influences your fitness journey? Prepare to have your knowledge expanded as your hosts, Coach Austin and Kevin, dive into the intricacies of this fascinating topic. We contrast heart rate with HRV, explore the influence of the autonomic nervous system, and share personal experiences with fitness wearable, Woop. 

Are you struggling to balance life and sleep or seeking ways to reduce stress? We've got you covered as we discuss the powerful impact of deep, rhythmic breathing on activating the parasympathetic nervous system, thereby improving HRV. The significance of adequate sleep, the challenges of achieving it, and the role of motivation in our journey to better health are also among the engaging topics we discuss.

What impact does your diet have on HRV? We delve into the profound effects of our food choices on our health, the importance of maintaining a consistent and balanced diet, and the mental aspects of our health journey. From celebrating small wins to understanding and overcoming individual challenges, we share valuable insights that can guide you on your fitness journey. For a poignant moment, we also pay tribute to Suzanne Somers, whose legacy in fitness and health continues to inspire us all. Tune in, learn, and transform your fitness journey with us!

Transcript

Speaker 1 0:01

What's up everyone. It is Coach Austin here, coming to you from our studio here in Melpitas, california, with a Nerd out of Workout podcast with your co-host, kevin Arap, a RoboGun.

Speaker 2 0:13

What up?

Speaker 1 0:14

And today we're going to be talking about heart rate variability HRV. Wait, I hope I'm saying that right.

Speaker 2 0:24

HRV.

Speaker 1 0:25

Heart rate variability yes I am saying that right, hrv.

Speaker 2 0:28

Isn't that like a Honda, like a mid-sized Honda?

Speaker 1 0:31

God damn it.

Speaker 2 0:32

Is it not HRV?

Speaker 1 0:33

right.

Speaker 2 0:35

That's a CRV.

Speaker 1 0:36

That's a CRV.

Speaker 2 0:37

CRV okay.

Speaker 1 0:38

See the car rate variability. We're going to be talking about the HRV. What is it? How is it different from heart rate and why is it such a hot topic right now, especially with the fitness wearables? If you're familiar with it, Woop is one of the fitness wearables that are huge on HRV and talks about it and I've been using it for the last six months and I'll talk about my experience. But before we can even get started on that, Kevin, what's going on, man?

Speaker 2 1:02

No, you know what? Nothing much, man. We're going through our paces here. We're getting back on schedule, we're doing more episodes.

Speaker 1 1:12

More episodes.

Speaker 2 1:13

We're just having fun with it, man.

Speaker 1 1:15

The last episode was cool. We got some feedback from a few listeners talking about how we automatically go on random tangents.

Speaker 2 1:22

This is one. And well that's just who we are.

Speaker 1 1:26

Maybe we should just call it the random tangent podcast RTP.

Speaker 2 1:31

That's one, that's one tangent for us today.

Speaker 1 1:34

I mean, that's just, that's just who we are, to be honest, just two guys having a conversation. To be honest, and just talking about fitness topics as we go Now. We did go golfing yesterday.

Speaker 2 1:45

We did. We went to the driving range.

Speaker 1 1:47

We went to the driving range.

Speaker 2 1:48

Yeah, we got a little heart rate going it was the first time in a while because it was freaking hot.

Speaker 1 1:53

It was hot. It was hot yesterday. It was very long since I have actually hit the ball you had the dad buff.

Speaker 2 1:59

though you were hitting the, you were launching the ball.

Speaker 1 2:03

So we have this, so Kevin has this thing where, apparently, when you, when you first become a dad, you get like a buff in golf, where all your skillset just goes up.

Speaker 2 2:12

You get a plus five in all categories. Distance, like speed ball, ball spin rotation.

Speaker 1 2:18

And to his point I was. I was hitting the ball pretty, pretty, pretty far.

Speaker 2 2:23

His first shot was like bad. And then the next one was like there, it is what? And he was starting on the P wedge too. So he was, he was launching them pretty well, like 120, 125. It was just like bro Pitching wedge. And then he was like why isn't my seven going for him? Like dude, these are range balls so they're not meant to go far. So I gave him a regular ball and he, literally his like seven were literally like 175. He was like oh there it is, yeah, yeah.

Speaker 1 2:48

It was nice yeah.

Speaker 2 2:49

Very nice, but yeah, I mean that's. You know that was our first time back, you know. Shout out John for hitting us up to go out, you know why'd you guys pick the second floor?

Speaker 1 3:00

This is where we always go there's, there's rarely so fucking hot.

Speaker 2 3:03

There's rarely any spots at the bottom.

Speaker 1 3:05

There was like four spots that had shade in the bottom.

Speaker 2 3:08

Oh, I didn't see it Well. To our credit, when we got there, it was cloudy. It was dead cloudy, Like there was no sun at all. I came late, guys, so yeah, so it wasn't, it was there, was there we, we had it. We had it made for a little bit.

Speaker 1 3:21

Well, I checked my whoop after and my HR view was pretty high because because I haven't been moving like that in a while, but you weren't moving. I well, I was swinging swinging Okay. Well, the thing is with me. When I'm on the range, I'll hit ball after ball after ball.

Speaker 2 3:34

Yeah, you're, you don't take a break. You're just, you're like a robot, You're like whoops.

Speaker 1 3:41

I bought 95 balls and I was like, oh, I got to get through these because I got to go to a meeting.

Speaker 2 3:47

I had extra bags. Man, I had extra bags.

Speaker 1 3:50

I needed to hit all of them and I did hit all of them.

Speaker 2 3:52

Yeah, You're, you're there's one point.

Speaker 1 3:54

You were just watching me, Well.

Speaker 2 3:55

I was just like it's funny because when I hit my ball like I watch it where it goes and I think about where my stance was and how my wrist were, this guy's just like that sucked. Give me the next one. And he just just launched them on hey man, that's what.

Speaker 1 4:11

that's what I mean.

Speaker 2 4:13

I mean, it is what it is. It is what it is To the to oh to their own, or whatever. To each their own, to each their own, to their, their own to their own.

Speaker 1 4:23

So what is HR? So I was wearing my whoop and usually when it went, when it experiences an elevated stress level, that defines the strain and how hard you've been working. That's the coolest thing about the HRV versus the heart rate. For those of you who are in the market of buying a fitness wearable, what should you start off with? What is this term HRV that's always being thrown around, I feel like especially the fitness wearable market. When you hear HRV, what do you think If you're looking for something to wear and you hear HRV and it says well, hrv measures the variation of time between your success of heartbeats. It's the best, most accurate way to measure your stress.

Speaker 2 5:07

I don't know, because I wear an Apple watch. This is the most expensive slash, probably the most not descriptive of all the wearable for fitness because it has the stupid fucking rings. Oh, you stood up 12 times today. It gamifies everything, or it shames you, or it shames you, right, but at the same time, what sucks about it is that you could literally set everything to one.

Speaker 1 5:38

What does that mean?

Heart Rate Variability in Fitness

Speaker 2 5:39

Like your goals. I just want to stand one time a day. Oh and oh, you hit your goal today. Small wins, good job. Or you know, I just want to get 300 active calories. Small wins, yeah, small wins. But, like you know, there's people out there who like to boast about closing their rings and stuff like that Rings of one. But here's a question Does that, does that translate to good fitness? And I think what most people, when they get a wearable, they want something that really like shows what if they're doing good fitness all day. You know what I mean, and I just I don't think what Apple does with their fitness rings is truly accurate, you know. So I don't know if I'm in the market about getting a Fitbit or a whoop or anything, but you know, but right now the police, but this is what the main reason I got the Apple watch is, so is for golf, to be honest.

Speaker 1 6:33

Wow, how does it measure how far? You know why?

Speaker 2 6:36

I mean like it's a to keep score distances, stuff like that.

Speaker 1 6:40

Could you do that on your phone?

Speaker 2 6:42

Yeah, but then I have to go to the phone. It's in the power of my wrist. What are you talking about? Wow, I mean some people. Some people, you know they leave the phone on the cart. You know what I mean. So, and I have a rangefinder.

Speaker 1 6:59

You can't take.

Speaker 2 7:01

So why do I have both? I don't know anymore. Okay, but yeah.

Speaker 1 7:07

Well, that answers that question. Yeah, so, but for those of you who are interested in HRV, yeah, give me the knowledge to your point to your point. It's like what is fitness?

Speaker 2 7:18

What is?

Speaker 1 7:18

what constitutes a really good fitness level. So with heart rate variability it's relative to every person. There's not necessarily like a scale that you need to fit into and people could compare it to heart rate. It was like isn't that the same shit?

Speaker 1 7:33

It's like measuring your heart rate right? Well, heart rate is typically measures your beats per minute. Okay, so it's the primary measure of the heart's activity. With HRV, it provides a deeper insight into how the heart is being regulated by the nervous system. So it measures the variation of time in between your heart beats. So, even though it's beating like beat, beat, beat there's going to be milliseconds of time in between those beats. That can vary.

Speaker 2 8:04

And the.

Speaker 1 8:04

Thing is the lower the variation. That means there's like a sense of heightened stress Because it needs to stay consistent. It's basically tapping into to more talk about. To go into this Now we're talking about more of the autonomic nervous system, which is sympathetic and parasympathetic. So let me go backtrack. Let's talk about the autonomic nervous system where, where it actually talks about the science behind HRV, now the in the autonomic service. I can't talk today.

Speaker 2 8:39

Say that five times fast bro.

Speaker 1 8:41

Autonomic nervous system. Autonomic nervous system, I like to call it.

Speaker 2 8:47

ANS.

Speaker 1 8:52

So ANS, ans, okay, well, anyways, ans has two branches. Okay so, sympathetic nervous system and parasympathetic nervous system, sns and PNS. Now, sns, sympathetic nervous system, often called the fight or flight system Okay, all right. Prepares the body for stressful situations by increasing heart rate, dilating the pupils, inhibiting, digested. So it's, you're basically running from a bear.

Speaker 2 9:21

Oh, so it's like, this is like, it's like go time, it's go time, all right.

Speaker 1 9:26

Go hard or go home, gotcha. So parasympathetic is known as the rest and digest system. Approach relaxation slows the heart rate down and helps in digesting. You're on the couch, it's half time, you're watching the Niners win Fart, you're relaxed, all that stuff. So when these, when, when these systems are balanced Okay, all right. So your, your, your HRV will be higher, all right. That indicates the balance between the sympathetic and parasympathetic nervous system Meeting your meat. It means your body can officially switch between the dark side and the light side of the force. But basically, yes, you could switch in between the sympathetic and parasympathetic system easily.

Speaker 1 10:19

Now, when your HRV is lower, when, the time when the variance is minimal, that means your heart is highly, highly on, on a deviated on one side, highly favoring one of the nervous systems, and it's usually, especially in this day and age, the sympathetic nervous system where we're always on edge. You're always like on edge, anxious, you feel like you're like stressing out because of work. All these things are expected of you. On top of that, you have social media comparison syndrome, you have anxiety, you have external factors that are affecting you. If you you're you're, you're always like on edge and you always feel like you're always tense. You feel like you had too much caffeine. That can really mess with your HRV, which will result in a lower heart rate variability, because you might be leaning towards more of the sympathetic fight or flight side of your A&S.

Speaker 2 11:15

So so why would that be so bad to stay into? You know what I mean.

Speaker 1 11:21

That is a great question.

Speaker 2 11:24

Is it just because you're just your body's just more in stress and you're not able to get to that, to the P&S, to where it's more relaxed, and stuff like that, like you're just stuck in one mode all the time?

Speaker 1 11:35

Yeah, so yeah, so what was it? So? Yeah, if you're stuck in one mode, you're basically chronic stress. What happens is it messes with your mental, messes with your sleep and messes with it messes with your overall well-being.

Speaker 2 11:49

But like does that mess with like hormones, stuff like that? Like I mean it could be it could increase.

Speaker 1 11:54

What was it? Increased stress definitely leads to increased cortisol.

Speaker 2 11:57

Okay.

Speaker 1 11:59

But don't take my word for it. There's, there's plenty of studies out there. The studies are out there. I'm not responsible.

Speaker 2 12:05

We don't have the information in front of us. That's what was my notes.

Speaker 1 12:10

Everyone. Okay, well, my notes that I went off.

Speaker 2 12:12

Yeah.

Speaker 1 12:13

I mean all that stuff. Learning from this interesting stuff, man sources From the Journal of Strength and conditioning journal, of this and the other. I'm trying to take all this like scientific mumbo-jumbo.

Speaker 2 12:24

I'm just trying to like make condense it condense it, make him for the modern man, adjustable Mm-hmm.

Speaker 1 12:29

I'm trying to make it nice and easy.

Speaker 2 12:30

That's a little snack. I didn't realize that. But there's these different modes for your heart.

Speaker 1 12:35

You know the thing is like just cuz there isn't a specific number to an HR. Like people like, oh, so cuz like, let's say, with heart rate right. It's very easy, like oh 200 beats per minute.

Speaker 2 12:47

I'm going hard.

Speaker 1 12:48

Oh shit, yeah, but for the HR it's a little bit more relative. That's what I like about it. Like with you, with whoop, with this and I'm not sponsored by whoop, I'm not, I'm not, I'm not, they're not paying me to do this, it's just what I've noticed using this fitness tracker whoop. It's really big on talking about how everyone's different and now it'll actually track your Personal HR V and measure its variance. Like it will measure your highs and lows and see what's like low for you and high for for you. And and just because you have like a 40 40 like the number 40 HR V is like Like it might be low for someone but it might be high for you and the whole goal is to the whole goal. In your perspective, it's just progress, not perfection. Right? You want to Increase that overall HR V from 40 to 45, 45?

Speaker 2 13:36

to 50.

Speaker 1 13:37

That is a, that is a sign, that is that you're improving. Oh, okay, our general fitness through all factors, through you know your stress levels, your your fitness level, your cardio level. I like HR V, especially for my older folks. I want to buy my parents, I want to. I want to get something that measures the HR V, because it definitely measures their heart performance.

Speaker 2 13:57

Does it also measure like sleep, like how well you're sleeping?

Speaker 1 14:01

Oh, it definitely. Yeah, like it definitely was. So. When it when it measures your sleep, it definitely measures your recovery and and how your HR V changes, as opposed to how your HR V changes and how it is during your sleep modes, like when you're sleeping. Oh because some people say they leave like no that I'm sleeping, but if you're still stuck in that sympathetic nervous system, your your, your sleep is not gonna but it doesn't measure REM or anything like that.

Speaker 1 14:25

I suppose I'm gonna say I don't know on that part, I don't know enough to say yes or no. There are ways that it's. It may measure REM, but I think that's more of that. I don't think that's HR V related. I think that's more so, like oh, what was it? I think the fitness tracker will just measure how much you don't move, like if you don't move at all or I don't know?

Speaker 2 14:51

oh, he does. Guys, I'm moving for 30 minutes. He's in REM or dead.

Speaker 1 14:56

We have a pulse.

Speaker 2 14:59

But does the whoop? Can you send a text message to the whoop, to your family and friends?

Speaker 1 15:05

I can send a in-and-out order and that's the thing with the, with the whoop. You can't, you can't do any of the smartphone stuff. Okay, but it's, it's, it's your it's a pure dedicated tracker.

Speaker 2 15:19

Okay, for like HR V, you know.

Speaker 1 15:21

HR V and stuff. And if you're in the fitness realm, like exercise science, if you're an athlete and you really don't measure that stuff, or if you're really into like your heart health I'm really big on that Okay, heart health is is big. Heart health over everything, over fat loss, like losing weight, trying to look like sexy for the summer, whatever it's about taking care of your heart. At the end of the day, the heart is the main thing. That really, that really keeps you going true.

Speaker 1 15:46

And you, you, you have to be on top of that. So I highly suggest, doesn't have to be a whoop, it could be, you know, it could be any type of fitness tracker. Your Garmin polar yeah, fit me, pull her heart. I don't think vivid does it.

Speaker 2 15:59

Oh, Well, for HR, hr V? I don't think so. But polar heart rate monitors.

Speaker 1 16:03

They're actually. They're actually a brand that's been in the game so polar, I trust or a lot to Garmin is more. I think they're really big on, like the big just there. There was always there, always been in the fitness wearable game. Um, they're GPS, aren't they? Yeah, they're all about GPS. Okay, but ways to improve your HR V, let's say. Let's say you, you go in and you, you get a fitness tracker and you find out what your HRV is and it's like Well, how do I improve it?

Breathing Techniques, Sleep, and Motivation

Speaker 1 16:28

Mm-hmm and and one of the one of the best ways to improve HRV is Consistent exercise and movement. Of course, okay, but if you, if you're like Austin, I have no time to work out. Everyone's busy, I get it. Yep, breathing techniques.

Speaker 2 16:46

Oh.

Speaker 1 16:46

Demon slay. Think about breathing techniques.

Speaker 2 16:52

Iron. Breathing fourth form. I'm breathing 5th form. What is it? What is it? I don't know, I'm not trained in that breathing style.

Speaker 1 17:03

Electric breathing. Was it thunder breathing? First form electric boo-loo, but no really deep, slow, rhythmic breathing can activate your parasympathetic nervous system and increase your HRV so you can breathe while you're driving.

Speaker 2 17:20

A little deep breaths.

Speaker 1 17:21

A little deep breaths. You breathe while you're out walking. I know it's stressful if you drive. I get it. That breathing technique is mesh into meditation. Regular meditation practices can help stress reduction, leading to an improved HRV. I know some of you out there might not be a big believer into meditation. I hate meditating because I'm always on the go. I am very impatient. But just a little. You could do meditation anywhere. You could do a couple minutes of just ensuing. I mean I could argue that focusing on a breathing technique and clearing your mind is a form of meditation.

Speaker 2 17:58

I used to do some meditation. My only problem is that I go way too long. I go eight hours. I fall asleep. That's how you know it's good, bro, when you're meditating. That's how you know it's good Getting sleep is another way of improving your HRV.

Speaker 1 18:14

I know some of y'all don't like sleeping early or don't sleep long. Sleeps for the week. I'll sleep while I'm dead. Well, you're just going to die.

Speaker 2 18:26

You're on your way, buddy.

Speaker 1 18:28

There's no sleeping when you're dead.

Speaker 2 18:29

What's a good number for you, austin, hours of sleep for you? What's a minimum and what's your maximum performance?

Speaker 1 18:38

As a new dad in my 30s with the wisdom I have now. A good seven to eight hours is great sleep, really important. I have to get it somehow, some way.

Speaker 2 18:50

So minimum is like seven.

Speaker 1 18:51

Minimum, but I'm probably going to average six, Especially when I ramp up all my stuff. But seven, if I get seven, I'm happy. Okay, seven to eight, that's good Now, in my 20s rising groin. Four I'll sleep while I'm dead. Anything over two hours of sleep is perfect.

Speaker 2 19:10

Too much, too little, that's stupid.

Speaker 1 19:13

I'm working longer, because I'm working more than you? Because after you sleep, I'm working and then, before you wake up, I'm still working.

Speaker 2 19:20

That's too much, that's wild.

Speaker 1 19:22

That's stupid.

Speaker 2 19:24

What was that guy's name? Was it Ryan Goggins?

Speaker 1 19:26

That's like you got to stay hard. What was it? It was the Goggins. What's his first name? Ryan Goggins it's not some Ryan Goggins?

Speaker 2 19:35

I know, goggins though it's the dude he's like you got to stay hard, stay hard, stay hard.

Speaker 1 19:40

He's a motivating dude, but yeah, he's intense, he's intense.

Speaker 2 19:44

He eats too much Wheaties.

Speaker 1 19:45

Have you read?

Speaker 2 19:45

his book. I don't read many books. I'll be 100. If I am reading books, it's not like good books, it's like the Goggins book.

Speaker 1 19:56

So never. What was it? Can't hurt me. Can't hurt me, you can get an audible.

Speaker 2 20:01

David.

Speaker 1 20:02

David Goggins. How could we not know?

Speaker 2 20:06

No, I read my bad.

Speaker 1 20:07

I heard the book. I heard the book, I listened to the whole book. Audio book. It looks like my thing Can't hurt me. It's a great story, great story of what he's been through. He's been through a lot of shit. Is it an audio book of it? I'm definitely an audio.

Speaker 2 20:16

I've done a few audio books. I've worked out to his audio.

Speaker 1 20:18

It's very motivating, if you need some motivation, you'll stay hard. When I would run my two mile runs and listen to him, I'd do three miles. I'm a pussy, I'm stupid, I'm a weirdo, david told me to run another mile.

Speaker 2 20:30

He ran a super marathon on broken ankles. That's the guy who did it. I've heard that story.

Speaker 1 20:35

I'm like what am I complaining about? Okay, let's be 100. That's a 100%.

Speaker 2 20:40

I'm not 100%. I'm not 100%, I'm not 100%.

Speaker 1 20:43

I'm not 100%.

Speaker 2 20:45

I'm not 100%. I'm not 100%, let's be 100. That's a 100% real story.

Speaker 1 20:49

It's a real story, he broke both of his ankles. It was like micro fractures in his legs or knees or something I know. There was something where it was like a big fracture, I turned my ankle.

Speaker 2 20:59

I can't walk.

Speaker 1 21:00

No, it was like swollen. It was one of those stress fractures that just completed. Swollen and you just kept going.

Speaker 2 21:07

I remember hearing about that.

Speaker 1 21:08

I know it's like one of those things. If you stop, it's fucked.

Speaker 2 21:11

Oh gotcha.

Speaker 1 21:11

You know, and he just kept going.

Speaker 2 21:12

So he's like I can't stop.

Speaker 1 21:14

Yeah, can't hurt me, and I'm like you're hurting me because now I'm running another two months. I'm comparing myself to a higher ass standard that I have no business trying to compete with.

Speaker 2 21:25

No business competing with, but because it's in my ear right now.

Speaker 1 21:28

I have to do it, I'm just going at it.

Mental Health and Small Wins in Fitness

Speaker 2 21:31

But that's how they get you.

Speaker 1 21:32

But cardio exercise definitely helps with your HR Cardio in itself and it could be just walking in general, walking, walking everywhere, like instead of you know parking too close or you know taking the elevator, take the stairs. Like, walk as much as you can, gain as many steps I get my 10,000.

Speaker 2 21:48

10,000? 100,000 steps a day. Is that okay? Is 100,000 steps a day? Is that possible?

Speaker 1 21:56

100,000 steps a day.

Speaker 2 21:57

Yeah, oh that's kind of wild.

Speaker 1 22:00

We can make a YouTube video and be like. We try 100,000 steps a day, cuts like they're like why?

Speaker 2 22:04

is Kevin in only two minutes of this 35 minute video. What happened to him?

Speaker 1 22:11

The rest of the video is in the hospital. I'm just like I am in the emergency room.

Speaker 2 22:15

He fell, he turned his ankle and he's.

Speaker 1 22:19

So we started on the roof.

Speaker 2 22:22

It was not a good, not a good call.

Speaker 1 22:23

Hear me out, um, but yeah. So another, but another big way that you can increase your HRV quickly, right away, is diet. Oh, all right, and you can talk about like anti-infinitory food to make a three penny acids and all that fun stuff, but just honing in on your diet Everyone's got to eat somehow.

Speaker 2 22:43

Okay, I'm going to, I'm going to, I'm going to jump in here really quick. Uh, austin is the coach, he is, he knows all this stuff and I am just the guy. I'm just a guy, you know, I'm on my fitness journey.

Speaker 1 22:56

The guy.

Speaker 2 22:57

I'm just. You know, we all have our struggles and I'll be real, I've been struggling, and everything you just told me sounds like everything anyone's ever told me. Oh, oh, you got to walk, oh, you got to work out a little bit. Oh, you got to eat the right food. So what's the difference? You know what I mean? You're telling me HRV, I'm going to measure this, I'm going to get better. You got to eat right, you got to move right. But that's every, that's everybody. That's everyone saying the same thing, though. So it has to be true, right?

Speaker 1 23:27

Right, I mean it also comes down to, like you said, everyone's different, everyone's different. But it also comes down to execution, where you are at your own point in life, very different from the individual, from many other individuals. So everyone can say breathing, moving more, diet, sleep, it's like the same answer for every ailment every fitness ailment losing weight, losing fat, better your cholesterol, reducing your blood pressure and you could just add HRV to that right, and it's like. This sounds like the same shit that I've been hearing all the fucking time for my doctors, my whole life and it's like it's hard and this is hard.

Speaker 2 24:06

This is hard, this is very hard.

Speaker 1 24:08

Because it all comes down to execution.

Speaker 2 24:10

Right.

Speaker 1 24:11

What happens with execution. It's whether you decide for yourself if you're going to do it or not, and what. How you decide goes back into your inner dialogue of yourself. Right Now we're getting deep.

Speaker 2 24:24

And you know what you're talking about. We kind of talked about this with the Apple Watch a little bit Small wins, small wins, you know what I mean. Maybe you walk a little bit, maybe you do some meditation, but maybe you don't eat the healthiest dinner, maybe a little bit too much fat.

Speaker 1 24:40

That's the thing, though. With dinner like, or dinner, you can eat like the sexiest dinner, but you don't have to. Why are you talking about that?

Speaker 2 24:47

You can eat the sexiest dinner with like.

Speaker 1 24:49

You can eat like a marbled.

Speaker 2 24:52

A prime rib or some taters Some rock-a-lain-y Dude, you know.

Speaker 1 25:00

But you just don't eat anything after that. Just stay within your calories.

Speaker 2 25:04

But yeah, let's just say you're a small victory. You know, you say we've got a great dinner. You know we walked in and maybe you're like tomorrow I'm going to walk a little more, or tomorrow I'm going to like I'm going to eat a salad. With a lot of protein. Don't just eat salad, guys. You're not a rabbit. Okay, get some protein.

Speaker 1 25:20

No, I've definitely had clients who it's hard for them to figure out you know how to move forward with. And you, as a trainer, as a coach, you have to be mindful of the tips you share, because even though, as someone, if you could be someone who's just been living healthier the whole life, that's what you know. So it's like why doesn't everyone fucking know that?

Speaker 2 25:41

It's so easy.

Speaker 1 25:42

Like the self-summonsternocytic way to look at this thing. But to understand and have empathy towards people who, Even though it's like the same answers. But to understand that it just takes small wins and consistencies Because it's an uphill battle.

Speaker 2 25:56

It's always going to be the same.

Speaker 1 25:58

For some people it's a hill and for some people it's Mount Everest. So for some people it's like it's fucking. Jupiter, it's Jupiter, like fuck.

Speaker 2 26:05

We need a spaceship. Fuck, we need some rocket fuel to get this jump start.

Speaker 1 26:10

Like somebody just need a stick and hiking boots For someone else. They need a rocket scientist and a budget, A national budget.

Speaker 2 26:18

You know what? I don't think people talk about enough. Maybe they are now because we're 2023, but the mental aspect of everything it's all mental.

Speaker 1 26:25

You know why?

Speaker 2 26:26

Because people I remember growing up and the uncles and the dads, are always like discipline. You don't have discipline.

Speaker 1 26:33

They have trauma.

Speaker 2 26:34

But it's like. It's like, okay, discipline, but how am I instilling discipline? You know what I mean.

Speaker 1 26:39

Yeah.

Speaker 2 26:40

But in my head it's like I know this is wrong.

Speaker 1 26:43

Of course.

Speaker 2 26:44

But it's like I can't help, I'm doing it. You know what I mean. And it's not that I'm like saying I'm doing this because you told me not to, but it's just like it's a trigger in my head and that's something the mental aspect of not just working out, but like doing the dieting, doing the walking every day. It's like oh, man.

Speaker 2 27:02

Sometimes you just find the smallest reason to not do anything. Yep, oh man, that knee is kind of feeling a little sore today. I don't think I'm going to walk today, or it's like oh man, you know I've been pretty good this week. I'm going to have a cheeseburger.

Speaker 1 27:16

I think it's, I think I'm not I think I know, talking to your point, it does start with your inner dialogue.

Speaker 2 27:21

It does, and don't be so hard on yourself. You know that's the big thing it's like. If you do eat a cheeseburger, don't be like ah fuck, I ruined my week, man. Like no, you had a cheeseburger.

Speaker 1 27:31

It was a good cheeseburger.

Speaker 2 27:32

It was good you didn't ruin your week. You ruined your week if you ate a shitty cheeseburger.

Speaker 1 27:36

Like a vegan cheeseburger, okay.

Speaker 2 27:38

Let's dial it back a little bit because I am. I am a believer in the impossible burger and the beyond burger.

Speaker 1 27:45

Which one was the one you didn't like. There was one vegan patty that you hated.

Speaker 2 27:49

I think it was the beyond.

Speaker 1 27:51

I like the impossible Impossible burger it tastes good.

Speaker 2 27:54

Impossible burger definitely tastes a lot better.

Speaker 1 27:56

There was one patty out there that was like I think it's.

Speaker 2 27:58

No, you know it could be the. It's either the beyond one or the the black bean one. There's like a black bean patty, something like that. I don't know, it's either beyond, but beyond has like a little bit different texture but impossible taste. You wouldn't know.

Speaker 1 28:12

It's like tangent number nine.

Speaker 2 28:13

No, we've had pretty good. Some of us know in the comments when you like a review and rate us how many tangents do we have? But, and whoever gets the closest will not win anything but be grateful for our statistics. But yeah, you know, it's just the mental aspect of it. I think we forget to to.

Speaker 1 28:34

Be kinder to ourselves.

Speaker 2 28:35

Be kinder to ourselves, even just to. You know your clients, you know what I mean. Like, let's, let's just say, you know you've been working with someone and you know, hey, but are they, how's their mental doing? You know what I mean. Like, let's, don't forget, these are your people, you know, and you want to keep them happy, not just say you're happy, but make sure they're on the right track.

Speaker 1 28:52

Yeah.

Speaker 2 28:53

That's the big thing, so.

Speaker 1 28:55

Yeah, no, that's a but.

Speaker 2 28:57

I'm interested in this HRV thing. I might, I might look into whoop. I might. I'm thinking about it. I'm looking at you right now. You have a watch on your left and you have the whoop on the right. What is the whoop? What is that material you got on there?

Speaker 1 29:11

Material.

Speaker 2 29:12

Like the, the whoop. The whoop is like like uh, do you even feel it on you? Or?

Speaker 1 29:18

Oh, this is made out of Adam Mantium Uh tangent number seven. Woven Adamantium. Uh no, it's, it's. It's pretty simple.

Speaker 2 29:29

Just like it's like any like live strong band.

Speaker 1 29:32

Little bit more hardier than that.

Speaker 2 29:33

Okay, it's like a typical but do you like notice it. No no, after a while.

Speaker 1 29:39

after a while, it's like man but yeah, I do kind of look extra with this band in the fucking galaxy. Watch the galaxy.

Speaker 2 29:46

Well, the galaxy watch has to send the text messages.

Speaker 1 29:51

I mean, this was a gift for my wife, so I'm not gonna we're keeping it.

Speaker 2 29:58

Like Austin said, you know this isn't a sponsored by whoop or anything this is Sam or Sam, or Sam song or Apple. No one's sponsoring us, but if you like to sponsor us, feel free to send us an email.

Speaker 1 30:08

Oh, we're down.

Speaker 2 30:09

We're totally down average negative five downloads so We'll reach to people which are in this room right now. Right now but if you want to sponsor a third podcast. Feel free to email us. We'll try out new products.

Speaker 1 30:26

Yeah.

Speaker 2 30:27

So, but I feel like I've been informed. Good, hrv, I like this. I'd like I like understanding a little bit better than heart rate, because heart rate is just kind of like you're going hard, yeah, like.

Speaker 1 30:39

I smash it, smash like yo, you're going 170 right now.

Heart Rate Variability Versus Wearables

Speaker 2 30:43

Yeah, like smash it. I get it. I'm going hard, I'm going hard, and then, oh, I'm not moving. Of course, I'm at 60 beats per minute. I'm not doing shit, you know question what's your resting heart rate? Oh, that's a loaded question Is it? I'm a bigger guy, so so I'd say, you know, my resting heart rate is probably around like 80 something, 80 like a, I mean it depends. When I'm at work it's probably closer to 90.

Speaker 1 31:10

Well, that's your stress, but I'm talking about when you sleep. Oh, what I'm saying, that's, that's where you're.

Speaker 2 31:15

I think I've seen it like at, like 65.

Speaker 1 31:18

That's good 60.

Speaker 2 31:19

I think the highest. I was like 70. Okay but I'm not.

Speaker 1 31:22

I'm pretty sure you're resting heart rates Like right after you sleep. Oh, right, okay, you can't get a resting heart rate during the day, because you're just, you're a Wink, oh you don't?

Speaker 2 31:29

you don't try to get a resting heart rate. There's times where I'm like on my days off I just sit in a chair like I'm looking at my computer and I'm just like. I'm like trying to breathe very calmly and just trying to like not stress my body and see if I could get all the way down there.

Speaker 1 31:45

Do you hold your breath?

Speaker 2 31:46

No, I don't know your heart rate goes up. No, it does, it does. No, try it next time. Ladies and gentlemen, austin is holding his breath. You can't see it? He's holding his breath.

Speaker 1 31:59

I will do it next time, but no, I tried it one time. Oh my heart rate went lower Really when I was holding my breath, oh, but then then, after I released it, oh, oh.

Speaker 2 32:14

Yeah, like the my rest of the day. Okay, like you said, like I've seen that 60 when I I don't normally wear my watch all the time I go to sleep, but the times I have no I've seen is like at 60, 65.

Speaker 1 32:23

Yeah, the best time is right after you wake up or like right like we sleep in. That's that's a great time, because when you're like going about your day, that's that's when it's like it's, it's high right. Because you're always, you're just moving, you're doing stuff. We thinking I I.

Speaker 2 32:36

It's funny, though Sometimes, like when I'm at work, I'm hella stressed. So the Apple Watch has a thing where, if you're going 120 beats per minute for like 10 minutes while you're sitting down, it alerts you. Oh really, it's like hey, you okay. Dude, you've been sitting for 10 minutes and you're going 120. Are you okay? And I'm just like I'm okay, I'm just calling the ambulance.

Speaker 2 33:00

Yo what I was just like. I just like. I remember I was just like man. Why, like? Why is my heart rate so high right now? Like I haven't been doing much. But you know I get it. You know I'm a bigger dude so maybe it's just a little stressed out, you know. But it's just fun. I'm just like my phone might my watch. Like dude chill, I'm fine. Are you sure he's like you're you? Okay, what is this funny man?

Speaker 1 33:20

but regardless of what you're looking for. We hope this episode has helped you kind of get my little bit more inside. On HRV, yeah, and what it is. I've been using my whoop for the last six months and I've. I will be doing another. I'll be doing a YouTube episode about that, about nice how HRV has a how dad, daddy hood.

Speaker 1 33:42

It's father fatherhood, daddy hood fatherhood has affected my HRV and the dip of activity and what the fuck happened my sleep, like it'd be really really interesting to see. I'm gonna do all that and then after that, yeah, actually, yeah, I'm like well, I'm lost in my thoughts right now, but yeah, but. But I hope this has helped kind of talk about more and help you understand more about HRV. Anything else, kevin, anything else you want to kind of ask you know?

Speaker 2 34:13

it's, it's. I think that's a good tool, that's a. It's a new, it's like a new wave of like fitness knowledge, technology that's on the horizon right now, because that's what everyone's Investing in. You know, everyone says health is wealth. You know what I mean. So why not spend? This wealth, of this wealth, and why not?

Speaker 1 34:32

health is wow.

Speaker 2 34:33

Why not spend some bucks on some technology? Take you know what we have and like bet ourselves, well, we know. Shout out, though you know, suzanne summers past away our IP. She was a man. I saw the news like dude she's so was it. Was she 76?

Speaker 1 34:53

I forget how old she was, but very still very young you know she was like was that a former breast cancer? They said was it?

Speaker 2 35:00

I'm not too sure, but I just remember her like on the fitness, back in the days, you know. I mean like she was like the face of like the thymaster, the thymaster, and you know, always about, just always about health and Health.

Speaker 1 35:13

And you know yeah.

Speaker 2 35:15

Yeah, step by step.

Speaker 1 35:17

Yeah, I was watching a bio out of that. Oh really like where are they now?

Speaker 2 35:21

Oh.

Speaker 1 35:22

Shit, this is interesting.

Speaker 2 35:23

Yeah, but you know shout out, you know hope. Uh, you know so sad, sad time for the family.

Speaker 1 35:28

But it makes you feel like you're getting older. A little bit I use kid You're like dude.

Speaker 2 35:32

Yeah, man.

Speaker 1 35:34

That's. Was it Cheryl Foster? Rachel Foster? Who's that? Step by step, that's her character's name. Was it foster? Oh, was it foster.

Speaker 2 35:41

I can't remember, dude, it's been so long it was one of those things. Yeah, so Our rest in peace. Thank you for all the memories. We're done, oh. Are we ending? Are we done?

Speaker 1 35:54

Oh, oh, yeah, I'm supposed to add something on my bed, no, we're ending this episode as an RIP to Suzanne, so we're just like damn.

Speaker 2 36:07

Yeah, we're dedicating it. No, we're not.

Speaker 1 36:10

Wow, sorry, Well, that's that for HRV heart rate variability versus Our heart rate variability, the big time, one more time was heart rate variability versus heart rate and Fitness wearables that trek.

Speaker 2 36:28

Yep, there you go.

Speaker 1 36:30

So thank you guys for tuning in and listening to the nerd out and workout podcast. Where we nerd out and workout and podcast. This is your host, coach Austin, and your co-host.

Speaker 2 36:43

Kevin, I wrap it up.

Speaker 1 36:46

And we will see you on the next episode. Okay, bye, bye you.