The measure of heart rate variability (HRV) has become increasingly popular and accessible to many with new wearable device technology. HRV is an individualized metric that can help monitor and track the body’s resilience and ability to manage stress. It's a sought-after indicator for those looking to optimize their overall health, performance, and recovery. Let's dive into everything you need to know about good heart rate variability.

The prevalence of processed vegetable and seed oils—like canola, safflower, and soybean oil—in today’s food supply has increased dramatically since the 1900s. [1,2] Seed oils initially got their “heart healthy” stamp of approval when studies discovered replacing saturated fats (like butter) with fats high in omega-6 polyunsaturated fats (like vegetable oils) can reduce cardiovascular disease risk. [3,4,5] 

Fat intake was once vilified, but we now know that fats, especially healthy fats, play a significant role in satiety, hormone health, heart health, and cognitive function. [1] One metric that’s been used as a standard to determine whether a person is getting the right types of fat in the right amount in their diet is the omega-6 (n-6) to omega-3 (n-3) ratio (sometimes called n6:n3 ratio). Today, those following a Western diet—characterized by a high intake of saturated fats, refined ...

Using heart rate as a training tool for running is a common practice among runners of all levels and all distances. Like many aspects of health and fitness, heart rate zones and their application in training will vary between each person. Here we’ll dive into what you need to know about running heart rate. 

Resting heart rate (RHR) is the number of times your heart beats per minute (bpm) while at complete rest—measured either when sitting or laying down for a period of several minutes. RHR is a metric that is a useful tool as a predictor of both overall health and fitness level. Here’s everything you need to know about a healthy resting heart rate.

Ever wondered why you were told to drink a cup of tea before bed to help you relax? Tea isn't just a good source of antioxidants—it also contains a unique amino acid, L-theanine, which has received recent attention for claimed “stress-reducing” effects.[1]  And though many "stress-reducing" supplements have come to market to combat the recent rise in societal stress, many don't live up to their claims. So what makes L-theanine different? Is L-theanine safe and effective to take to relieve ...

Flavonoid-rich foods like berries, apples, pears, and wine appear to have a positive effect on blood pressure levels. This association is also partially explained by characteristics of the gut microbiome, according to a recent study published in Hypertension. [1] Past studies have provided strong evidence that the composition of the gut microbiome can partly explain the association between dietary flavonoids and cardiovascular health, but the present study is the first to provide data ...

Sauna bathing has been used for centuries as a means of relaxation, but it’s becoming increasingly popular in the modern age among biohackers, athletes, and everyday men and women. Evidence suggests that the effects of sauna bathing go beyond relaxation, and instead may also improve cardiovascular function, reduce inflammation, and lower cholesterol. But how often do you need to use a sauna to reap these benefits? What temperature is considered optimal? Is sauna bathing safe for everyone? We’ll ...