Bitesize Biohack: How To Improve Your HRV
High Performance Health
The Power of Sleep-Wake Regularity on Health and Performance
This chapter explores the crucial role of consistent sleep patterns in enhancing health and performance, particularly for elite athletes. It presents research linking sleep regularity to improved well-being, academic performance, and physiological functions like heart rate variability.
Heart Rate Variability (HRV) is one of the most powerful biomarkers we have for understanding how well our body adapts to stress, and it's a core focus in my BioSyncing® Blueprint. But what actually moves the needle on HRV the most?
In this week’s bite-sized episode, I’m sharing a clip from my conversation with Kristen Holmes, VP of Performance Science at WHOOP. Kristen reveals the surprising lifestyle factor that had the biggest impact on her own HRV—one she tracked with elite athletes and validated through scientific research. Plus, I share the tool I’ve been testing to optimise my recovery and circadian rhythms: the Ultra Human Ring.
KEY TAKEAWAYS:
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Sleep-Wake Consistency is Key: Regular bed and wake times predict HRV, workplace resilience, and even academic performance.
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Circadian Rhythm Disruption = Lower HRV: Misaligned rhythms are linked to reduced deep sleep and increased stress load.
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Tracking HRV Over Time: Your baseline is shaped by past behaviours—but you can improve it.
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One-Minute Changes Matter: Even small shifts in sleep timing variability can impact your HRV and resting heart rate.
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The Ultra Human Ring Advantage: No subscription, deep insights on sleep, recovery, and glucose—all in one place.
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Scientific Backing: Referenced studies from Nature and Military Medicine support the HRV-sleep connection.
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Women’s Health Insights: Kristen highlights how sleep regularity supports psychological and physiological resilience, especially in demanding environments.
TIMESTAMPS AND KEY TOPICS
0:00 – Introduction
1:20 – Lifestyle factors influencing HRV
2:09 – HRV as a measure of stress adaptation
2:48 – Kristen’s 7-year HRV improvement
3:16 – Angela confirms HRV baseline context
3:53 – Harvard study on sleep regularity and GPA
4:46 – Athlete data validates sleep consistency
6:11 – Sleep-wake consistency is Kristen’s top strategy
6:44 – Circadian disruption and mental health
VALUABLE RESOURCES
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
A BIG thank you to our sponsors who make the show possible:
Save 10% on The Ultra Human Ring at www.ultrahuman.com/AngelaFoster
To listen to the full episode with Kristen Holmes - https://lnk.to/EP317
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
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Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
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