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Jake Gilman

@jakeglmn

Jul 15 • 12 tweets • 4 min read • Read on X

This single metric reflects your quality of life:

Heart Rate Variability.

The better it is → the better you feel.

Yet 90% of people have no idea how it works…

Here's what it is & how to improve yours: 🧵

HRV is a measure of the variation in time between each heartbeat.

It's controlled by your autonomic nervous system:

Your "fight-or-flight" and "rest-and-digest" responses.

Depending on your body's response, your HRV will go up or down.

Here's how it works:

Higher HRV has been found in many studies to be associated with:

- reduced mortality
- improved quality of life
- improved psychological well-being

People with high HRV are usually less stressed and happier.

Now, let's talk about what affects HRV ↓

Several factors can influence your heart rate variability:

- Diet
- Sleep
- Stress
- Fitness
- Age/gender

But the tricky part is - everyone's HRV is unique...

A general rule for HRV levels is:

- someone in their 20s → 55 to 105
- someone in their 60s → 25 to 45

But that's not true for everyone - so compare your HRV to your own averages and continuously improve it.

Here's how you can get started ↓

1. Improving sleep

If you track your HRV, you'll know poor sleep will absolutely destroy it.

Here are some tips:

- Finish eating 3-4 hours before bedtime
- No blue light 1 hour before bed
- Avoid alcohol

Quality sleep is the most powerful way to boost HRV naturally.

This is by far my favorite supplement for sleep.

It covers pretty much all your mineral deficiencies that lead to reduced sleep quality.

If you're interested in improving your HRV, it's a must:
lvnta.com/lv_BBesGC5FyPr…

2. Hydrate

Dehydration reduces blood volume, forcing your heart to work harder.

Increased heart rate = decreased HRV

Keeping your body hydrated enhances the parasympathetic nervous system's control over heart rate.

Leading to improved HRV.

3. Breath work

Controlling your breathing is the fastest way to improve HRV.

Inhale for 5 seconds and exhale for 5 seconds.

Here's how breathing impacts HRV:

4. The basics

Of course, things like:

- Daily exercise
- A clean diet
- And sunlight

Will always be beneficial to your health, which will help to improve HRV.

The main goal is to identify your weak point(s) and improve those.

If you get great sleep, more sleep wont help.

Try looking at your stress or hydration levels.

Ultimately, it's a personal experiment.

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I hope you've enjoyed this thread!

(And maybe even learned something)

If you did, consider reposting it share with friends:

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More from @jakeglmn

Jake Gilman

@jakeglmn

Jul 13

You've been lied to.

Big Beverage wants you sick and tired.

Debunking 9 hydration myths they planted in your head:

1. Myth: Drink 8 glasses of water daily

Truth: Chugging excessive amounts of water can lead to over-hydration and drop sodium levels dangerously low.

Here's why that's a problem:

2. Myth: Coffee dehydrates you.

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But the liquid in coffee actually cancels this out.

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It activates your cells to repair wrinkles, scars and acne.

It's literally a time machine for your skin.

Here's why it works and how to use it:🧵

1. It helps remove fine lines, wrinkles, and sagging skin

Red Light Therapy stimulates collagen and elastin production which helps tighten skin and improve firmness.

Here's a great example:

2. It enhances skin tone and texture

By helping to even out pigmentation which gives you a more youthful complexion.

Here's how it works:

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Everyone over 30 blames aging for their belly fat.

But the problem isn't age...

It's poor choices and years of neglect.

Here are 5 simple fixes to destroy stubborn belly fat: 🧵

First, why do we store so much fat around our stomach?

It's how your body protects your vital organs and keeps you alive.

Here's how it works:

Now that we understand this, it's time to remove that excess weight:

1) Walking:

This is by far the best way to do cardio.

Running exerts more energy → making you want to eat more

Yes it's cliche but 10k+ steps per day really works.

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Jake Gilman

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Meet the world's #1 visceral fat doctor.

Dr. Sean O'Mara.

He's spent decades researching the silent killer poisoning our bodies.

Here are his 7 key rules to destroy visceral belly fat:

1) Eat more meat

Don't assume all meat is the same.

It's important to eat the highest quality possible.

Dr. Sean eats mostly grass-fed beef.

But you can't just eat meat...

2) Eat fermented foods

You need probiotic foods that contain living organisms which eliminate micro-toxins and bad carbohydrates.

He explains the power of fermented foods:

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Jake Gilman

@jakeglmn

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The most powerful detox machine in the world:

Your Lymphatic System.

When it slows down - your face swells, skin breaks out, and energy disappears.

Here’s how to improve lymphatic flow (& why it matters): 🧵

The lymphatic system is key for immune defense, fluid balance, and nutrient absorption.

It's made up of organs, vessels, nodes, and tissues.

Which each playing an important role in protecting your body.

Here's how it works:

The lymphatic system also:

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Without proper lymphatic flow, your body won't perform at 100%...

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Jake Gilman

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Jul 6

If you wear shoes, you might have hallux valgus.

"Bunions" make your feet look weird, walking difficult, and even trigger back pain.

Here's how to fix them: 🧵

First, we need to understand what causes bunions.

Problem #1: Shoes with narrow toe boxes

Most people are silently suffocating their toes.

Because modern shoes are designed to make your feet weak:

Problem #2: Flat feet/fallen arches

There are really only two reasons for this:
1. It's hereditary
2. Poor posture

For most people (like me), it's from poor posture and over rotating.

Here's why your shoes are giving you flat feet: