305 ‒ Heart rate variability: measure, interpret, & utilize HRV for training and health optimization

View show notes here: Become a member to receive exclusive content: Sign up to receive Peter’s email newsletter: Joel Jamieson is a conditioning expert who developed Morpheus to give people a smarter way to build their conditioning regimen and improve their recovery. In this episode, Joel dives deep into the world of heart rate variability (HRV), explaining its scientific foundation, how it measures the balance between the sympathetic and parasympathetic nervous systems, the various methods of measurement, and how it can guide healthier lifestyle choices and improved training performance. He explores the nuances of HRV calculation, the impact of aging on HRV, and the roles of genetics, exercise, and other lifestyle factors in this process. He also covers Morpheus, the innovative training tool that won Peter over after his initial skepticism, highlighting its practicality and effectiveness in guiding training and optimizing fitness outcomes. We discuss: 0:00:00 - Intro 0:01:53 - Heart rate variability (HRV): evolution, science, and practical applications of HRV in athletic training 0:10:11 - Methods of measuring HRV: EKG, wrist-based sensors, and more 0:21:45 - How HRV is calculated from the data 0:25:10 - The role of the autonomic nervous system (ANS) in regulating HRV 0:33:14 - The decline in HRV with age, and the mitigating effects of fitness and other lifestyle factors 0:37:00 - The role of genetics in HRV, the modifiability of HRV, and a comparison of VO2 max and HRV as predictors of mortality 0:43:58 - How aging affects HRV and sympathetic drive, and the importance of spontaneous movement and exercise in maintaining the body’s adaptability 0:50:43 - How Morpheus measures HRV using RMSSD and normalizes it to a 100-point scale for easier interpretation The Morpheus system: development, integration with various metrics, and personalized daily training recommendations to optimize fitness and recovery 1:04:45 - The benefits of morning HRV readings for assessing daily readiness compared to overnight HRV measurements 1:1:59 - Why Morpheus recommends using a chest strap rather than an arm band 1:13:26 - The impact of consistent exercise, stress, alcohol, and other lifestyle factors on HRV 1:21:26 - Optimizing zone 2 training with Morpheus 1:26:04 - Using heart rate recovery (HRR) as an indicator of athletic conditioning and the balance between aerobic and anaerobic systems 1:32:35 - The importance of tracking HRV trends over time rather than focusing on data from a given day 1:38:37 - Effect of GLP-1 agonists on heart rate and HRV 1:46:38 - Where HRV belongs in the hierarchy of health metrics 1:51:31 - Parting thoughts -------- About: The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more. Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan. Learn more: Connect with Peter on: Facebook: Twitter: Instagram: Subscribe to The Drive: Apple Podcast: Overcast: Spotify: Google Podcasts: Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user’s own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use: