Transmutable Explorations

Author: Jason

  • Tracking Health and Performance Metrics

    Tracking Health and Performance Metrics

    I remember reading about the Quantified Self movement in the early 2000s. Even though this was something that people were experimenting with for years, I felt that it was a revolutionary approach to understanding and improving our health and well-being.  In the early days, it was difficult to collect and analyze all of the data that would be useful to collect.  During this time, I’ve witnessed the incredible potential of wearable technology and mobile apps to revolutionize the way we track and optimize our health and performance.   In this article, I’ll share my insights on how I leverage the currently available tools in tracking health metrics.

    What is the Quantified Self Movement?

    The Quantified Self movement is a community of individuals who track and measure various aspects of their lives using wearable devices, apps, and other technologies.  By collecting data on their habits, behaviors, and physiological responses, they aim to improve their health, performance, and overall well-being.  The movement is rooted in the idea that self-knowledge through tracking health metrics leads to self-improvement.

    Early Challenges

    In the early days of the Quantified Self (QS) movement, there were several challenges that enthusiasts faced.  One of the main difficulties was the lack of user-friendly technology.  The limited availability of consumer products capable of tracking health metrics created a high barrier to entry for QS membership.  Many early adopters had to create their own sensors and devices to track the data they wanted.  This required a significant amount of technical knowledge and resources.

    Additionally, data privacy and security were major concerns. With the rise of digital tracking and data collection, individuals had to be cautious about what information they shared and with whom. There were also concerns about the potential misuse of personal data by companies and organizations.

    Both of these challenges created a ‘burden of tracking’, even before most interested individuals got to the ‘burden of analysis’.  This led to a general disinterest in the movement from many people.  Despite these challenges, early adopters of the Quantified Self movement were passionate about pushing the boundaries of self-tracking and exploring new ways to improve their lives using data. Their dedication and innovation laid the foundation for the thriving community we see today.

    Quantified Self Today

    Today, the QS movement can leverage a wide range of consumer grade technologies and tools that enable individuals to easily track various aspects of their lives. The community continues to grow, with more people embracing self-tracking as a means of optimizing their health and performance.

    One of the biggest changes in the Quantified Self movement is the increased accessibility of technology.  Gone are the days of building your own sensors and devices; now, there are numerous options available for consumers to choose from, making it easier than ever to get started with self-tracking.  Additionally, advancements in data privacy and security have made it possible for individuals to track their metrics with greater peace of mind.

    As the movement becomes more mainstream, the ‘burden of tracking’ is starting to go away.  The current challenge is now shifting to the ‘burden of analysis’ of sifting through the abundance of collected data.  The struggle for many is now with interpreting and using their metrics effectively.

    Why Track Health Metrics?

    There are several compelling reasons why someone might want to become involved with the Quantified Self movement:

    Increased Awareness/Self-Improvement

    By tracking and analyzing data related to your health, habits, and performance, you can gain valuable insights into your life and make informed decisions about how to optimize it.  Whether you’re an athlete, entrepreneur, or simply someone looking to optimize your daily life, the insights gained from self-tracking can help you identify areas for improvement and make changes accordingly.

    Improved Health/Performance

    Tracking health metrics can help you develop a greater understanding of your body and how it functions, leading to better overall health and well-being.  By monitoring your vital signs and other health metrics, you may be able to detect potential health issues early on, allowing for timely intervention and treatment.  Once a baseline is established, you can manage existing conditions or monitor how various interventions impact you directly.

    Community

    The Quantified Self movement is a thriving community of individuals who are passionate about self-improvement and innovation. By becoming involved, you can connect with like-minded people and learn from their experiences and insights.  The Quantified Self movement is at the forefront of innovation in health and technology, with new tools and solutions emerging regularly. By participating, you can be among the first to experience and benefit from these advancements.

    How To Quantify Your Self

    So how do you go about quantifying yourself?  I’ll enumerate the steps that I think are most important given the current state of things.

    Identify Goals

    The best first step in my opinion is to be clear on ‘why’ you’re doing this.  Are you managing an existing condition? Is there an area of your life that you are trying to improve?  Identifying clear goal(s) in the beginning will help ease both the ‘burden of tracking’ and the ‘burden of analysis’.

    Prioritize the Data Points

    The next step is to identify and prioritize the data that you want to track.  You should have a clear idea on how these datapoints tie into your goals.

    Develop a Storage Plan

    Next, you need to create a plan for how you are going to store your data.  You also need to think about how you are going to analyze this data after it’s collected and be sure that your storage plan supports this.  You should have an idea of how you can get all your data out if you’re relying on a 3rd party system.

    As someone who’s completely invested in the Android ecosystem, my choice has become Google Health Connect.  Google Health Connect is a platform that allows users to centralize and manage their health and fitness data from various apps and devices. It aims to streamline the process of tracking and monitoring personal health information, making it easier for individuals to gain insights into their well-being.  There is also a defined extension method.  This makes it easy for me to develop apps that integrate with Google Health Connect both for entering and analyzing data.

    Identify Collection Methods

    Now that you have an idea of what data you want to collect and how you want to store it, you can narrow down which devices/software support both of these decisions.  Because of its ubiquity in the Android/Google ecosystem, this is another reason why I leaned toward using Google Health Connect as my data storage mechanism.  Almost every device or app that I would conceivably use is already integrated.

    Start Collecting Data!

    It’s time to let the data start streaming in!  At this point, start playing around with your analytics mechanism(s) to make sure that everything looks good.  It’s important to establish a good looking baseline before trying to make decisions based on your data.

    Iterate/Experiment

    Chances are, the first pass through these steps, you’ll find something that doesn’t quite look right and/or isn’t working.  Go back through all these steps until you have everything working in a way that allows you to establish your baseline metrics.  Once you get to this point, it’s a great time to start focusing on improvement or add more datapoints!

    Tracking Health Metrics

    I track a lot of datapoints.  Despite this, there are a handful of areas that I feel are most important to keep regular tabs on because of how easy it is to influence them with everything that you do.  I’ll also discuss how I monitor each of these.

    Sleep

    I keep becoming more and more convinced that sleep is the cornerstone of our health and wellbeing.  It is essential for physical and mental restoration.  I’m mostly concerned with my sleep duration and the amount of time I spend in REM/Deep sleep.  Another good indicator is your resting heart rate while sleeping.  I use the Oura ring to monitor all of these things.

    Activity and Movement

    It’s important to regularly move your body.  I started just by tracking daily steps and trying to adhere to a goal every day.  Eventually, I created a more rigorous workout program to keep me progressing with my body weight workout routine.  Most recently, I’ve set more detailed goals around cardio, identifying the minimal amount of time per week that I want to spend in each heart rate zone.  For me, the FitBit works great for tracking all of these things.

    Blood Work

    I get a full blood panel done at least every 6 months.  There are a ton of biomarkers that I consider crucial and I use InsideTracker to manage this because they include almost all of them.  I would love to see better Google Health Connect integration here because I currently copy this data into MyQuest and SelfDecode in order to make the best use of the data.

    Heart Rate Variability (HRV)

    HRV is a measure of the variation in time between each heartbeat. It’s a powerful indicator of your body’s ability to adapt to stress and recover.  I use this as a measure of determining when I should ‘push’ myself during a workout, etc.  Several devices I use track HRV, but I use the data from the Oura ring most.

    Body Composition

    I tell people all the time that losing weight isn’t always a good thing.  While I definitely track my weight, more important to me is knowing the specifics of my actual body composition.  I want to always be losing mostly body fat while preserving lean mass/muscle.  The only way to guarantee that you’re doing this while losing weight is by keeping tabs on your body composition.  I use a Withings scale to do this.

    Nutrition

    This is an area where the ‘burden of tracking’ is still real.  I’d like to do much more here, but the tools just aren’t quite there yet.  I haven’t found an accurate caloric and macronutrient tracking solution that I feel is worth spending the time on.  The reliable data that I collect here consists of a few things:

    • Use the Zero app to track the time that I spend ‘fasting’.  This allows me to look at how fasting impacts bloodwork measures and body composition.
    • Use the Oura app to track when I take/stop taking supplements.  I use this to define experiment boundaries so I can see how everything else is impacted during that time.
    • Occasionally use a CGM and the Levels app to identify how foods/behaviors impact my glucose response.

    Mindfulness

    Another measurement that I’m looking to expand upon is in tracking my mindfulness state.  Currently, I use the Oura ring and app to track meditation and breathwork sessions.  This takes on a form of heart rate variability training, but anything that decreases my body temp, resting heart rate and breaths per minute is a win for me.  I’ve been investigating picking up a Muse headband to start tracking brain wave state while doing this.  Has anyone used the Muse device?  I’m interested in hearing about it if you have.

    Conclusion

    The Quantified Self movement has come a long way since its inception.  With the availability of more user-friendly technology and a growing community of enthusiasts, it’s easier than ever to get started with tracking health metrics.  As the movement continues to evolve, we can expect to see even more innovative ways to use data to optimize our lives and achieve our goals.  Remember, the key to success lies not in the technology itself, but in how you apply these tools to your daily life. Embrace the power of the Quantified Self and start optimizing your health and performance today!

  • Barefoot Shoes for Foot Health

    Barefoot Shoes for Foot Health

    The Barefoot Revolution: Why You’ll Love Wearing Zero Drop Shoes for Adventure and Beyond

    As we focus on the complexities of modern life, it’s easy to overlook one of the most fundamental aspects of our daily existence: our feet. We stuff them into ill-fitting shoes, pound the pavement, and expect them to perform without complaint. But what if our shoes are actually doing more harm than good? Enter barefoot shoes, a game-changing innovation that’s revolutionizing the way we think about footwear.

    What Are Barefoot Shoes?

    When I talk about barefoot shoes, I’m mostly referring to Zero drop shoes.  The term barefoot shoes can also be used when talking about more minimalist footwear.  In both cases, this type of shoe is designed to mimic the natural stride of the human foot. Unlike traditional shoes, which feature a raised heel and supportive arch, zero drop shoes have a flat, even sole.  This allows the foot to move freely.

    The barefoot shoe design philosophy is based on the idea that our feet are perfectly capable of supporting our body weight and facilitating movement, without the need for artificial support or cushioning.  Minimalist shoes often take this concept further, by minimizing the amount of material between you and the ground allowing your feet to actually sense the ground beneath you.  To me, ‘Zero Drop’ is the most important factor.  Both types of footwear tend to be better than the traditional ‘sneaker’ that we were all raised wearing.

    The Benefits of Zero Drop Shoes

    So, why should you consider making the switch to zero drop shoes? Here are just a few compelling reasons:

    1. Improved Posture: By allowing the foot to move naturally, zero drop shoes promote better posture and alignment. This can have a ripple effect throughout the body, reducing the risk of back pain, neck strain, and other musculoskeletal issues.
    2. Increased Strength and Flexibility: When we wear traditional shoes, our feet become reliant on the artificial support and cushioning.  Zero drop shoes, on the other hand, encourage the foot muscles to work harder.  By allowing your feet to function naturally, barefoot and zero drop shoes can help strengthen your foot muscles, reduce fatigue, and improve flexibility over time.
    3. Better Balance and Proprioception: The flat sole of zero drop shoes (especially in more minimalist varieties) allows for greater sensory feedback, helping us to develop better balance and proprioception (our ability to sense the position and movement of our body).
    4. Reduced Risk of Injury: By mimicking the natural way our feet function, zero drop shoes can reduce the risk of common injuries such as plantar fasciitis, Achilles tendonitis, and shin splints.  These foot strength and flexibility issues are often caused by compensation mechanisms developed from wearing traditional shoes with elevated heels.
    5. Improved Running Form: For runners, zero drop shoes can be a revelation. Zero drop shoes promote a more natural walking or running gait, which can help improve balance, agility, and coordination. By allowing the foot to land midfoot or forefoot, rather than heel striking, runners can reduce their risk of injury and improve their overall form.
    6. Breathability and Comfort: Many barefoot and zero drop shoes use lightweight, breathable materials that help keep your feet cool, dry, and comfortable throughout your activities.
    7. Environmental Benefits: Barefoot and zero drop shoes typically use less material and fewer resources than traditional shoes, making them a more eco-friendly choice.

    The Transition Process

    If you’re considering making the switch to zero drop shoes, it’s essential to do so gradually. Here are a few tips to help you transition smoothly:

    1. Start with short distances: Begin by wearing zero drop shoes for short periods, such as a 30-minute walk or run.
    2. Gradually increase your mileage: As your feet adapt, you can gradually increase your mileage and intensity.
    3. Listen to your body: If you experience discomfort or pain, don’t push through it. Take a break and allow your feet to recover.
    4. Choose the right shoe: Look for a zero drop shoe that offers a comfortable fit and adequate protection for your feet.

    My Barefoot Shoes Adventure

    I’ve been slowly replacing all of my footwear over the last few years with zero drop and barefoot shoes.  I’ve tried a bunch of brands, but there are three specific shoes (from three different brands) that I recommend.  Each one of them has a certain area where they excel.

    Most Barefoot Shoe

    The most barefoot shoe that I wear and actually like is EarthRunners.  I currently wear the Circadian Sandals with Performance laces.  This is both a zero drop shoe and fairly minimalist as well.

    Initially, I bought these to be ‘camp shoes’ that allowed me to let my feet breathe after a long day of backpacking.  I used to use flip-flops for this.  The EarthRunners weigh more than these.  However, one time walking from camp at night to get water convinced me that the extra weight was all worth it.  If a freak occurrence on the trail destroyed my hiking boots, I could likely hike out in EarthRunners without a major problem.  For such an ultra-lightweight shoe, they’re also surprisingly durable.  To top it off, they remain unbelievably secure with the performance laces.  In addition to using this as a general summer time and camp shoe, I also reach for it anytime I’m doing anything in and around bodies of water.

    The Workhorse Barefoot Shoe

    When I am hiking, or active and need something more robust than my EarthRunners, I’m almost always wearing Altras.  I personally love the Altra Lone Peak 6.  Altra is currently on the Lone Peak 8, but I loved the 6 so much that I bought every pair that I could in my size the moment I heard it was being discontinued.  It’s possible the 7 and 8 are even better, but I haven’t tried them yet.

    The Altra Lone Peak 6 is billed as a trail running shoe.  It embodies the principles of zero drop and barefoot-inspired design.  It’s not really a ‘minimalist’ shoe as the rock plate allows you to hike the peaks of Pennsylvania without feeling like you’re on a bed of nails.  Even so, the sole is still very flexible, there is minimal cushioning and the shoes are very breathable.  I like the Lone Peak 6 over other comparable hikers because of the wide toe box.  This allows your feet to assume a natural foot shape rather than being crammed inside while properly navigating elevation.

    The Dress Up Barefoot Shoe

    One of the biggest issues I’ve had in my barefoot shoes journey was finding something that even looked “OK” in situations that required me to be dressed up a bit.  This pretty much ended after I bought a pair of Vivobarefoot’s men’s RA IIIs.  The shoes themselves are fantastic, but Vivobarefoot’s certified B Corp status and commitment to sustainability makes these one of my favorite pair of barefoot shoes.  They also provide great information on making the transition to being a “barefoot” shoe person after a lifetime of wearing more traditional footwear.

    Vivobarefoot is one of the pioneers of zero drop shoes.  I feel that they tend to have fairly innovative and versatile designs. They do this, while still keeping things zero-drop and adhering to the barefoot principles.  I haven’t had to take advantage of it yet, but through their REVIVO program, you can send back your shoes that have reached end of life and they will refurbish them!

    The Missing Link

    If there’s one area where I’m missing a barefoot shoe that I truly enjoy, it’s in general training.  Most of the time I workout in bare feet, but there are some times where I’d like to have shoe protection.  Especially now that I’ve become a regular treadmill user, my next search is to find a barefoot shoe that works great in (ideally) both of these situations.  Have one that might fit the bill? Let me know!

    From conquering mountains to crushing deadlines, my favorite zero drop shoe brands have got you covered. So why not give them a try and experience the barefoot shoe revolution?

    Conclusion

    Embracing barefoot shoes is a journey that requires patience, persistence, and a willingness to challenge conventional wisdom. The rewards are well worth it: stronger feet, better posture, and a reduced risk of injury.  I hope this overview of my journey helps you understand the benefits of barefoot and zero drop shoes even more! If you have any specific questions or want to know more about a particular model, feel free to ask.  Ready to take the first step towards a more natural stride?  Your feet will thank you.

  • Benefits of Using an Acupressure Mat

    Benefits of Using an Acupressure Mat

    Are you seeking an alternative way to alleviate pain, improve your well-being, and enhance your overall health? Look no further than the ancient art of acupressure. I’ve been battling recurring foot pain for a few months and I’ve tried several things to address it.  One of the most effective things that I’ve found is this acupressure mat.   Acupressure mats have been gaining popularity worldwide, offering a plethora of benefits for individuals seeking a natural and non-invasive approach to wellness. In this blog post, I’ll explore what acupressure mats are and the benefits they can provide.

    What is an Acupressure Mat?

    Inspired by Traditional Chinese Medicine (TCM), an acupressure mat is typically a flat mat covered in small, pointed plastic discs. These discs gently stimulate specific pressure points on your body when you lie or stand on the mat.  The acupressure mat I currently use has over 6000 points.

    How Do Acupressure Mats Work?

    Acupressure mats are based on the principles of TCM, which posits that the body has a network of channels, or meridians, that flow throughout the body.  In acupuncture, certain points are strategically located along these channels.  An acupressure mat essentially mimics acupuncture without actually sticking needles into the skin.  By applying pressure to these points, the mat is thought to:

    • Promote Endorphin Release: The stimulation of acupressure points can release endorphins, the body’s natural painkillers, which can help to alleviate pain and reduce inflammation.
    • Increase Blood Flow: The spikes stimulate blood vessels, promoting increased blood flow to the affected areas. This can help to reduce swelling, improve circulation, and deliver essential nutrients and oxygen to the tissues.
    • Reduce stress: Acupressure can activate the parasympathetic nervous system, promoting relaxation and calmness.

    The Benefits of Using an Acupressure Mat

    Due to the proposed mechanisms of action, acupressure mats offer a range of potential benefits:

    • Natural pain relief:  Acupressure mats have been proven to effectively alleviate pain associated with conditions such as chronic back pain, arthritis, and fibromyalgia (Or in my case, foot pain 😉).  This is thought to be due to the promotion of endorphin release.
    • Reduced Stress and Anxiety: The gentle stimulation of the mat can help to calm the nervous system, reducing stress and anxiety levels. This can lead to improved sleep quality, better mood regulation, and enhanced overall well-being.
    • Better sleep: The calming effects of the acupressure mat can help to prepare the body and mind for a restful night’s sleep, leading to improved sleep quality and duration.  I haven’t used my acupressure mat for this yet, but it’s another thing that attracted me to experimenting with one.
    • Improved circulation: The spikes on the mat stimulate blood flow, promoting improved circulation and oxygenation of the tissues. This can lead to increased energy levels, reduced fatigue, and faster healing.

    Getting Started with an Acupressure Mat

    If you’re interested in incorporating an acupressure mat into your self-care routine, here are a few tips to help you get started:

    1. Choose the Right Mat: Look for a high-quality mat with adjustable spikes and a comfortable, cushioned surface.
    2. Start Slow: Begin with short sessions of 5-10 minutes, gradually increasing the duration as you become more comfortable with the sensation.
    3. Find the Right Position: Experiment with different positions to find the most comfortable and effective way to use the mat.  Many people lie on their back or sit on them.  I prefer to stand on mine for a few minutes every day while at my standing desk.
    4. Breathe and Relax: Take deep breaths and relax your body as you lie on the mat, allowing the spikes to gently stimulate the acupressure points.
    5. Combine with Other Practices: Consider incorporating other self-care practices, such as meditation, yoga, or stretching, to enhance the benefits of using your acupressure mat.

    Is an Acupressure Mat Right for You?

    Intrigued by the idea of harnessing the power of acupressure from the comfort of your home?  An acupressure mat could be a valuable addition to your wellness toolkit. Give it a try and see how this ancient practice can transform your modern life.  I haven’t really used the accompanying acupressure pillow, but the mat has become a regular part of my routine.  I’ve been standing on this for a few minutes a day at my standing desk and it really seems to have made a difference in my foot pain!  Have you tried an acupressure mat?  What has your experience been?

  • Hügelkultur in Pennsylvania

    Hügelkultur in Pennsylvania

    Hügelkultur in Pennsylvania: Nature’s Raised Bed

    Years ago, hurricane Sandy turned my forested property into an open meadow with massive rotting tree stumps everywhere.  The trees on my property that used to provide shade and beauty, now produced a steady supply of fallen branches, logs, and leaves.  Since I had already been slowly ‘rewilding‘ my lawn area, it seemed only natural to consider a gardening technique that turned this “debris” into a gold mine of fertility: Hügelkultur.

    What is Hügelkultur?

    Hügelkultur, pronounced “hoo-gul-kultur,” translates to “mound culture” or “hill culture.” It’s a centuries-old gardening method that involves creating raised garden beds by mounding logs, branches, leaves, compost, and soil. Think of it as a lasagna garden, but with a woody base layer. This base layer is the key to Hügelkultur’s many benefits.

    Why Hügelkultur is a Win-Win for Your Garden

    Hügelkultur provides many benefits.  As long as you have the ingredients on hand, the only real drawback I can think of is that many people don’t like the way the mounds look.  I’ll assume that this isn’t an issue for you and just dive right into why Hügelkultur is a win-win for your garden.

    1. Waste Reduction and Recycling: Hügelkultur is an excellent way to repurpose organic materials that would otherwise end up in a landfill or burn pile. You’re essentially recycling your yard waste into rich, fertile soil.  This is also way to reuse the spent substrate from my mycology hobby.

    2. Improved Soil Structure: The decomposing wood acts like a sponge, absorbing water and releasing it slowly to plants. This makes Hügelkultur beds incredibly drought-resistant and perfect for our sometimes unpredictable Pennsylvania weather.

    3. Increased Fertility: As the wood breaks down, it creates a nutrient-rich environment for plants. This slow-release fertilizer eliminates the need for synthetic inputs, leading to healthier and more productive gardens.

    4. Warm Beds: The decomposition process generates heat, creating a microclimate that can extend your growing season. This is especially beneficial in Southeastern PA, where our spring and fall seasons can be fickle.

    5. Habitat for Beneficial Organisms: The complex environment of a Hügelkultur bed provides shelter and food for a wide range of beneficial organisms, from earthworms to microbes. These creatures contribute to the overall health of your soil and garden.

    Hügelkultur in Pennsylvania

    Southeastern Pennsylvania is uniquely suited to Hügelkultur for several reasons:

    • Abundance of Woody Material: The deciduous forests of southeastern PA provide ample materials for building Hügelkultur beds. Oak, maple, hickory, and other hardwood species are excellent choices for the base layer.

    • Climate: Our moderate temperatures and ample rainfall provide ideal conditions for the decomposition process within the bed.

    • Soil Types: While our soils vary, Hügelkultur can be adapted to most conditions. In heavier clay soils, the mounded structure improves drainage. In sandier soils, the woody material helps retain moisture.

    Building Your Hügelkultur Bed

    Here’s a simplified guide to getting started:

    1. Choose a Location: Select a sunny or partially shaded spot with good drainage.

    2. Create a Base: Lay down logs and branches, the larger the better. Cover with smaller branches, twigs, and leaves.

    3. Add Layers: Layer on compost, manure, and topsoil, building a mound.

    4. Plant: Hügelkultur beds are ideal for a wide variety of plants, from vegetables and herbs to perennials and shrubs. Experiment to see what thrives in your mound.

    Important Considerations:

    • Wood Choice: Avoid using black walnut, as it contains juglone, a chemical that can inhibit the growth of some plants. Treated lumber should also be avoided due to potential chemical leaching. Stick to untreated hardwood like oak, maple, or hickory for the best results.

    • Patience: The decomposition process in a Hügelkultur bed takes time. The full benefits, like improved soil structure and nutrient release, may not be realized for a few years. Be patient, and enjoy the journey as your mound matures.

    • Maintenance: While Hügelkultur beds are relatively low-maintenance, they do require some attention. Monitor moisture levels, especially in the first few years, as the woody material absorbs water. Top dress with compost or mulch annually to replenish nutrients.  This is a great place to dump the soil from your container garden when the season is over.

    • Plant Selection: Choose plants that thrive in well-drained soil and can tolerate the heat generated by the decomposing wood. Some good options for southeastern PA include tomatoes, peppers, squash, beans, herbs, and perennials like lavender and coneflower.

    • Scale: Start small if you’re new to Hügelkultur. A smaller bed is easier to manage and allows you to experiment with different materials and techniques. As you gain experience, you can expand or create additional beds.

    Your Journey to Hügelkultur in Pennsylvania (and everywhere!)

    Hügelkultur is an exciting way to transform your landscape and gardening practices. It is more than just a gardening technique; it’s a philosophy of working with nature to create a sustainable and abundant garden.  By embracing this ancient technique, you’re not only creating a fertile oasis for plants but also contributing to leading a more eco-conscious way of life.

    If you’re ready to embark on your Hügelkultur journey, I encourage you to take the first step. Experiment, learn, and adapt this method to your specific needs and environment. And remember, you’re not alone!

    I’d love to hear about your Hügelkultur experiences, successes, and challenges. Feel free to share your questions, photos, or insights in the comments below. Together, we can create a thriving community of Hügelkultur enthusiasts in Southeastern Pennsylvania!

  • Improving HRV

    Improving HRV

    I was introduced to heart rate variability (HRV) when I got serious about getting in shape.  Many people recommended monitoring HRV as a means of knowing when to push a workout further.  My HRV has always been low relative to others.  Despite this, it was clear that I always felt my best when it was at the higher end of my regular range.  Pretty much since this realization, I’ve been experimenting with various ways of improving HRV.

    What is HRV?

    Heart Rate Variability is a measure of the changes in the amount of time between beats of your heart.  It is often measured in milliseconds.  This number is highly individual.  It’s not something that can really be compared across individuals.  Its only use is in comparing your current value to your historical range of HRV values.

    How is HRV measured?

    HRV changes as a natural function of the autonomic nervous system.  The sympathetic nervous system decreases the amount of time between heartbeats due to a faster heartbeat.  The parasympathetic, which typically slows the heart beat, increases that time.  Many modern wearables are capable of measuring HRV.  There are different techniques for doing this, so always compare values using the same form of measurement.  HRV changes throughout the day and it’s best to measure while in a rested and relaxed state.

    What Does HRV Indicate?

    In general, a higher HRV is better than a lower value.  HRV is a good indicator of how ‘recovered’ someone is.  When you are in your higher range of values, you are likely to be in a state where you are more resilient to stressors.  Lower range values are a good sign that something is actively stressing your body.

    HRV provides an interesting way to evaluate lifestyle choices that can lead toward a healthier life.  Things that increase HRV tend to lead to overall healthier outcomes.  A downward trend in HRV over a few days is often a sign that it’s time to reevaluate what you are currently doing.  We can use this metric to identify opportunities for us to continue pushing ourselves as well as an indication that we need to take a break.

    How am I Improving HRV?

    The feedback loop that HRV provides is a great quantitative way to measure the effectiveness of health oriented interventions.  I’ve been using this as the basis for many experiments over the years on improving HRV.  Many ways of raising HRV involve dedication to a regular practice.  This is expected given that improving HRV is generally correlated with prioritizing good life choices.   Things that I’ve found that have improved my HRV include:

    Regular Exercise

    Obviously having a regular exercise routine is going to benefit your overall cardiovascular metrics.  HRV may take a hit while you’re exercising, but overtime, exercise (especially HIIT) results in an overall higher HRV.

    Circadian Rhythm Alignment

    Waking up, going to sleep and eating that aligns with the daily rhythms of the sun does wonders for improving HRV.

    Time in Nature

    I discovered this by accident.  I always noticed that my HRV was always higher for a few days after a backpacking trip.  Initially, I attributed this to the fact that backpacking is great exercise.  I’ve since done additional experiments that show that I have a positive HRV trend just from sleeping in nature without the actual exercise associated with backpacking.

    Breathwork

    A regular breathwork practice generally leads to less stress.  Less stress tends to translate into a higher HRV.  There are also certain forms of breathing that can directly raise HRV in the moment.  I describe some of these techniques in my intro to breathwork.

    Regular Mindfulness/Gratitude Practice

    Once again, practicing mindfulness and/or gratitude tends to lower your overall stress.  This also is noticeable at improving HRV.  Not all forms of mindfulness that I practice involves active breathwork or time in nature, so this deserves a section on its own.

    Photobiomodulation

    It’s not clear what the mechanism of action is here, but I’ve tried several variants of photobiomodulation that all seem to be effective at improving HRV.  It could be the fact that red light therapy is useful for combating Seasonal Affective Disorder, but maybe it’s something else?

    Gut Microbiome

    I recently participated in an Akkermansia trial.  During the trail, I tracked a consistent >10% increase in my HRV after the first few days of taking it. I’ve seen very few things that have such a profound positive effect.   After the trial ended, my HRV went back to my previous baseline.  I’m waiting for the product I was taking during the trial to be commercially available so I can purchase it.  Given recent studies that are identifying links between the gut microbiome and things like anxiety/depression, the mechanism of action for this impact creates some interesting hypotheses.  I look forward to trying additional experiments in this area.

    Wearables

    In addition to wearables for tracking HRV, I’ve tried one that was actually effective at improving HRV.  Regularly using the Apollo Neuro consistently raised my HRV.  This was most noticeable when I did something that would typically lower my HRV.  If you want to know the good, the bad and the ugly, read my Apollo Neuro Review.

    Things that Lower HRV

    All of these health improving practices are great for improving HRV.  It may be obvious that not adhering to these has the opposite effects, but there are even a few other things that negatively impact HRV.

    Aging

    In general, your HRV lowers with age.  Many of the practices that I’ve adopted for improving HRV have allowed me to move my baseline HRV higher even though I’ve been meticulously tracking these values for more than 7 years.

    Mental/Physical Stress

    A hard workout will lower HRV in the moment even though regular exercise will eventually move it in the opposite direction.  The same can be said for the hot temperatures of the sauna.  Maybe the not so obvious HRV lowerer is mental stress.  When I have a few days of anxiety inducing stress it is definitely reflected in a lower HRV score.

    Ongoing or Impending Illness

    An impending or ongoing illness will result in lower HRV scores.  I’ve participated in two separate wearable trials working on identifying impending illness before noticeable symptoms develop.  HRV fluctuation was one of the indicators used in both of these trials.

    Poor Sleep

    Circadian Rhythm misalignment and poor quality sleep in general immediately result in lower HRV the next day.  I’ve noticed that ‘shift work’ has a negative impact even if I get good quality sleep.

    Alcohol

    By far, the habit that I have that has had the worst impact on HRV is alcohol.  Even a drink or two close to bed will have a noticeable detrimental impact.

    Conclusion

    These are just a few of the things that I’ve noticed that have an impact on HRV for me.  There are so many other things that I plan to investigate and I will update this post with my findings.

    So what do you do to improve your HRV?  What have you noticed that has a negative effect?  What device do you use to measure HRV and how do you use it to drive the decisions that you make every day?