Dr. Andy Galpin

We have a little bit of an algorithm we use when determining if a change in HRV matters to us. So how do you interpret this context? Number one, we always check to make sure we got good data. I talked about that earlier. If they don't, then I disregard it. But let's say they do. Most of the time they do. So we've got good data, however you define that.

Next question I'm asking is, are we talking about one day? Or has this been happening for more than three, ideally more than five to seven days? If it is acute, single day, second day, third day only, then I'm asking the next set of questions, which is, okay, what are we doing with your training right now? If we're in a phase where we're trying to cause physiological adaptations,

Next question I'm asking is, are we talking about one day? Or has this been happening for more than three, ideally more than five to seven days? If it is acute, single day, second day, third day only, then I'm asking the next set of questions, which is, okay, what are we doing with your training right now? If we're in a phase where we're trying to cause physiological adaptations,

I'm trying to stress you. So if your HRV is lower and I'm seeing signs of stress, that's exactly what we're pushing for. That's a good thing. We're not changing anything. This is one of the huge flaws of general technologies that just tell you what to do with your workout, your nutrition based on today's score. Oh, your HRV is low, therefore take a day off.

I'm trying to stress you. So if your HRV is lower and I'm seeing signs of stress, that's exactly what we're pushing for. That's a good thing. We're not changing anything. This is one of the huge flaws of general technologies that just tell you what to do with your workout, your nutrition based on today's score. Oh, your HRV is low, therefore take a day off.

That's a really bad approach because it doesn't understand what you're trying to do in the long term or even the medium term in this case. So if we see an HRV that is low, and it's been down for two or three days, and we're in a phase where we're in the off season, we're trying to build up change, we're in a caloric deficit, and we're working hard. I don't care. You are a little bit stressed.

That's a really bad approach because it doesn't understand what you're trying to do in the long term or even the medium term in this case. So if we see an HRV that is low, and it's been down for two or three days, and we're in a phase where we're in the off season, we're trying to build up change, we're in a caloric deficit, and we're working hard. I don't care. You are a little bit stressed.

That's the point that's going to cause adaptation. We're going to ignore. That said, if we're in a phase where we're supposed to be peaking, I'm trying to feel good. Whether we're peaking for sports performance or you're simply saying, I need to be on today. I need to have a great day. This is a really important thing I'm doing in my family life or work life or something like that.

That's the point that's going to cause adaptation. We're going to ignore. That said, if we're in a phase where we're supposed to be peaking, I'm trying to feel good. Whether we're peaking for sports performance or you're simply saying, I need to be on today. I need to have a great day. This is a really important thing I'm doing in my family life or work life or something like that.

My HRV has been down for a couple of days and I got to get it fixed because I'm trying to perform my best right now. Then we're going to do what I call acute state shifters. And I got a whole category of these things to cover for you here in one second. But I'm going to give them tons of different strategies that they can pull out one or more of these acute shifters.

My HRV has been down for a couple of days and I got to get it fixed because I'm trying to perform my best right now. Then we're going to do what I call acute state shifters. And I got a whole category of these things to cover for you here in one second. But I'm going to give them tons of different strategies that they can pull out one or more of these acute shifters.

And I promise you, these will make that HRV go up right now. They'll go up today. They'll probably be up again tomorrow. And you'll be fine. We'll be back in the sweet spot. Going back up our algorithm a little bit. If we got good data... and this has not just been a one or two day thing, but it's been here for five or seven or 10 days or longer, then I'm gonna ask the same follow-up question.

And I promise you, these will make that HRV go up right now. They'll go up today. They'll probably be up again tomorrow. And you'll be fine. We'll be back in the sweet spot. Going back up our algorithm a little bit. If we got good data... and this has not just been a one or two day thing, but it's been here for five or seven or 10 days or longer, then I'm gonna ask the same follow-up question.

Number one, are we trying to induce adaptation? If so, I'm not gonna ignore it, but I'm gonna watch it carefully. Not necessarily gonna change your workout program today, but we are gonna watch it carefully. If it is really suppressed, meaning it's more than two standard deviations, outside your normal for more than five days, we're going to take action. We're going to do something. Okay.

Number one, are we trying to induce adaptation? If so, I'm not gonna ignore it, but I'm gonna watch it carefully. Not necessarily gonna change your workout program today, but we are gonna watch it carefully. If it is really suppressed, meaning it's more than two standard deviations, outside your normal for more than five days, we're going to take action. We're going to do something. Okay.

If that was really technical for you, if it's a really big change and it's around a long time and you're really feeling bad, your motivation, your energy, you feel junky, then, then we're going to, we're going to take action. Okay. If we're in a phase where we're trying to perform our best, and that's been down for a long time. Then we're gonna go to what I call chronic solutions.

If that was really technical for you, if it's a really big change and it's around a long time and you're really feeling bad, your motivation, your energy, you feel junky, then, then we're going to, we're going to take action. Okay. If we're in a phase where we're trying to perform our best, and that's been down for a long time. Then we're gonna go to what I call chronic solutions.

So we have our acute solutions and our chronic solutions. And so ultimately, we wanna make sure we're using the right tool for the right task. Now, I'm gonna go through all those Briefly, but before we do that, I wanna finish talking about respiratory rate as well, because it's a little bit of a different interpretation. I've given you some sample numbers earlier.

So we have our acute solutions and our chronic solutions. And so ultimately, we wanna make sure we're using the right tool for the right task. Now, I'm gonna go through all those Briefly, but before we do that, I wanna finish talking about respiratory rate as well, because it's a little bit of a different interpretation. I've given you some sample numbers earlier.

I kept saying 14 breaths per minute or 15 breaths per minute. And I'm doing that because the literature will show you. The cutoff line seems to be about 16 breaths per minute. If you are over 16, there is clear and consistent literature tying that to everything from risk of a cardiovascular event, myocardial infarction or stroke,