Want to increase your lifespan? One of the best ways to increase your overall life expectancy is to lower your resting heart rate (RHR).
A high resting heart rate can lead to conditions like heart disease, high blood pressure, and more.
Here are 5 ways to decrease your RHR 👇
1. High-Intensity Exercise
Every time you work out, you are training your heart to be stronger and more efficient at pumping blood throughout the body.
So when you’re in rest mode, your heart is more easily able to maintain a normal heart rate.
2. Get More Sleep
Sleep deprivation is associated with increased heart rate, an increase in blood pressure and higher levels of certain chemicals linked with inflammation, which can put extra strain on your heart.
Regular poor sleep can reduce ones overall life expectancy.
3. Stay Hydrated
Dehydration can cause the blood to thicken, which means your heart has to work even harder to push the blood around to the rest of your body.
Drink plenty of water to give your heart a break and lower resting heart rate.
4. Eat a Healthy Diet
According to the American Heart Association, adding fish into your diet has been shown to lower one's RHR.
If you don’t like to eat fish, you can take fish oil supplements to get the benefits of Omega-3 Fatty Acids, which have a multitude of benefits.
5. Deep Breathing and Mediation
Breathing exercises and meditation have both been shown to lower one's resting heart rate.
Integrating these practices into a daily routine has been linked to lower heart rate and blood pressure, which may lower your risk of heart disease.
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.@paulg is one of the greatest investors in the history of Silicon Valley. He has many great essays, one of which is called ‘13 sentences’.
If PG could tell startup founders anything, here is what he would say:
1/ Pick good cofounders
“Cofounders are for a startup what location is for real estate. You can change anything about a house except where it is.
In a startup you can change your idea easily, but changing your cofounders is hard.”
2/ Launch fast
“The reason to launch fast is not so much that it's critical to get your product to market early, but that you haven't really started working on it till you've launched.
Launching teaches you what you should have been building."
10 suggestions from @elonmusk about how to build a great company:
1/ Focus on the product vs. metrics
"If you're entering anything where there's an existing marketplace, against large, entrenched competitors, then your product or service needs to be much better than theirs...
...It can't be a little bit better, because then you put yourself in the shoes of the consumer...you're always going to buy the trusted brand unless there's a big difference."
During the past few months, as part of our Health Stack series for @eightsleep, I have interviewed high performers about their best practices for health and wellness.
Here are the top things I’ve learned so far 👇
1. Not everyone has the perfect sleep journey
Sleep is a universal pillar of health, and most people who want to be healthy and productive prioritize sleep in their lives...
...@SimonHuck shared with me his sleep struggles, and how he was able to mitigate his insomnia by visiting a sleep clinic, sleep journalling, and also reading the book, ‘The Sleep Solution’, which transformed his life: amazon.com/Sleep-Solution…
I have been tracking my metabolic fitness rigorously with @levels since May 2020
Not only did I discover berries affect my glucose levels the same way pizza does, but also found the impact sleep and workouts have on my metabolism
Here’s a bit of my learnings 👇
Fasting helps regulate my glucose levels
I fast 23hr/day on weekdays, eating only for dinner. On weekends, I fast 16:8.
This helps me regulate my blood glucose levels during the day & gives me the most energy. Here is a day with all day fasting + tennis, then dinner around 7pm
Getting enough sleep is essential
Studies have shown that sleep deprivation can cause an increase in glucose responses. I get 8-9 hours of sleep each night.
If you plan to go to bed by a certain time but find yourself scrolling on your phone till the late hours of the night, you may be experiencing revenge bedtime procrastination.
Read along for tips on how to get away from this bad habit. 👇
Why do we procrastinate bedtime?
Revenge bedtime procrastination is an attempt to reclaim your day by delaying your bedtime.
While this can happen to the best of us from time to time, it can become an issue when it begins to chronically disrupt your sleep schedule.
Why is this an issue for sleep quality?
Not only is scrolling on your phone at night poor sleep hygiene due to blue lights exposure, but you also may be sleeping less & getting fatigued
You may feel more sluggish & unproductive during the day & experience higher cortisol levels