The Tools You Need To Succeed On Your Journey to Better Health and Performance
As powerful as Heart Rate Variability can be, simply measuring HRV without taking action will not improve your health and fitness. HRV’s significance lies in its ability to reveal the shortcomings or successes of different treatment plans, training programs, or lifestyle choices for each individual. But in order to get the most out of HRV technology, you need to understand how HRV is linked to these and have the tools and knowledge to create positive change in your life.
We are often asked about which tools and tactics people use most to boost Heart Rate Variability, health, and performance so we decided to put together a curated list of tools and websites that we recommend to use alongside Elite HRV in order to take your health and performance to the next level and start thriving. Through our personal experience, research, and consulting with experts, we have narrowed down this list of recommendations to those we think are most useful for your journey.
Courses – Upgrade Your Knowledge
Foundations of Heart Rate Variability
The Foundations of Heart Rate Variability course covers the foundational science and practical application of Heart Rate Variability in a way that’s accessible to healthcare professionals, performance athletes, coaches, and health enthusiasts alike.
This course will help you answer your HRV questions such as “What’s the difference between various HRV analysis methods like Time Domain, Frequency Domain, and Nonlinear?”, “How can I strategically use HRV to optimize training and performance while reducing stress?”, “What’s the link between HRV, health, disease, and illness?”.
With over three and a half hours of video content in easy-to-digest modules, cheat sheets, reference documents, Q&A webinars, and access to instructors through an easy to use portal, you’ll learn how to accurately measure and analyze HRV to recover faster, reduce stress, and objectively measure your health and fitness.
Books to Teach and Inspire You
The Polyvagal Theory
This book compiles decades of Stephen Porges’ research in psychophysiology and neuroscience. The Polyvagal Theory is one of the most comprehensive examinations of the influence of the Vagus nerves on the physiological and psychological. The book is technical and academic and therefore not for everyone. But if you are wanting to understand more about the biology and physiology of the Autonomic Nervous System and in particular the Vagus Nerve (the mechanism behind Heart Rate Variability), then this book is an excellent resource.
Wired To Eat
This may be the most important single book you ever read on diet, nutrition and lifestyle change.
Wired To Eat explains how more willpower and better discipline are not the missing pieces to health and fat loss. Our genetics are working against us in the modern world of super tasty foods. In this new book you will learn about neuroregulation of appetite and how hyperpalatable foods can bypass our built in “off switch”, causing us to eat far more than we otherwise would. The genes that made our ancestors successful are setting us up for troubles today. You will learn how sleep, gut health, stress, exercise and community can work with or against our goals of health and leanness.
With Wired To Eat you’ll embark on a program to rewire your appetite and regain your health. We will start with a 30 Day Reset that will normalize the neuroregulation of appetite and help us not only to eat the right amount, but also begin to appreciate simple but delicious meals. After the 30 Day Reset we will use the 7 Day Carb Test to map what specific carbohydrate foods we do best (and worst) with. This will move us beyond one-size-fits-all dietary dogma and into the modern world of Personalized Nutrition.
Wired To Eat includes over 60 whole-food recipes and includes meal plans for the 30 Day Reset as well as for autoimmune and ketogenic diets.
The Perfect Health Diet
Perfect Health Diet is a great way to understand the dietary and nutritional practices that lead to optimal health as reflected through HRV. What we love is that this is a science-rich book that very clearly and comprehensively (and convincingly) explains the ideal ancestral based diet to combat the three main dietary causes for disease and ill health: nutritional deficiencies, dietary toxins, and chronic infections from gut flora imbalance. Throughout the book, additional research and case studies are also presented for those wanting to dive even deeper into the subjects of macronutrients, micronutrients, what foods to eat for energy, and what inflammatory foods to avoid. It is all summed up with an easy food chart and recipe plans.
The Healing Kitchen
Chronic inflammation and autoimmunity are linked to many of the most common diseases and their risk factors and are correlated with decreases in Heart Rate Variability. New research is continually emerging linking inflammation and autoimmune response to gut health and nutritional deficiencies so it is no surprise that removing inflammatory stressors, especially dietary, has shown to increase HRV.
We love this cookbook because it not only has tons of quick and easy recipes (without having to buy expensive “exotic” ingredients) but it also focuses on nutrient-dense, anti-inflammatory whole foods needed to reduce inflammation and promote optimal health. It also does a good job at explaining not only what foods to eat but why and backing it up with science and providing practical tips and visual guides. Whether you are trying fight disease, improve your overall health, or optimize performance, reducing inflammation is critical and following an easy anti-inflammatory diet like the one presented in this cookbook takes the guesswork out of it.
Don’t Sweat the Small Stuff… and it’s all small stuff
One of the first things people learn about HRV is how it is related to and can measure systemic stress, stress tolerance, and resiliency. So, it is no surprise that one of our recommended books is about coping with stress, or rather changing your perception of stress. Something that many people don’t know is that your perception of stress and mindset have a significant influence on your body’s physiological response to “stress”. There is evidence even showing that by changing your perception of stress and improving your mindset, you can increase your HRV – and overall health.
So what if your main goal is to just improve your performance? Well, stress is cumulative; if you are wanting to optimize your training and recovery, you have to address and minimize the other stressors in your life outside of training so your body can prioritize recovering and adapting from the positive stressor that counts for you – training.
Don’t Sweat the Small Stuff is a great book for helping you change your mindset and look at situations in a new light that is stress-reducing. What we like about this book is that the stress-reducing strategies are presented in very short, digestible chapters that make it easy to start applying them to real life. Outside of the HRV benefits that stress-reduction can have, practicing some of strategies in this book can just open your mind and lead to a happier, more fulfilled life.
The Elite HRV Podcast
Uncommon methods for maximizing health and performance with an emphasis on real-world implementation of Heart Rate Variability and other biomarkers. From biohacking to quantified self, world class doctors, coaches and athletes cover the latest research (from the lab and field), and the methods and “tricks” that get the best results.
Striving to bring a diverse look at the uses of HRV and other biomarkers, we are joined by the doctors, leading HRV researchers, elite and Olympic-level sport scientists, metabolism hackers, data scientists, rehabilitation specialists, and more.
Revolution Health Radio
Revolution Health Radio debunks mainstream myths on nutrition and health and delivers cutting-edge, yet practical information on how to prevent and reverse disease naturally.
We love how Chris Kresser addresses issues that are ailing many people that have been let down by modern medicine. He does thorough research and is always armed with research and clinical experience. We have found him to be a sound resource.
Other Useful Tools to Get You to the Next Level
Taylor MD Formulations
After addressing diet, sleep, and other lifestyle choices, it may be beneficial to boost your results through nutritional supplementation. Taylor MD Formulations is a great supplement line that supports proper Autonomic Nervous System (ANS) function, hormone production, and gut microbiome. The Vagus Nerve, a part of the ANS and the main physiological mechanism behind Heart Rate Variability, specifically needs the right mix of amino acids and micronutrients that are commonly depleted in people with low HRV. Read this post to learn more about nutritional deficiencies and their affects on ANS function, HRV, and disease manifestation and how sometimes supplementation is necessary to restore the body’s function and improve HRV and health.
What we love about the Taylor MD Formulations products is that they were designed with natural ingredients, are FDA registered (most supplements are not), and they were developed to restore the ANS balance and increase Heart Rate Variability by physicians with over 20 years of clinical experience using Heart Rate Variability. The package we recommend (you can see it by clicking the “Try the Supplements” button) is specifically designed to support ANS function and fill in common nutritional deficiencies for people with lower than average HRV.
If you do choose to try Taylor MD Formulations, be sure to use coupon code “elitehrv” at checkout to get a 10% discount!
Before digging into the awesome resources we know and trust, an important disclosure:
Some of these links are affiliate links, which means that if you choose to make a purchase, we will earn a commission. This commission comes at no additional cost to you. Please understand that we have experience with all of these companies, and we recommend them because they are helpful and useful, not because of the commissions we make if you decide to buy something. Please do not spend any money on these products unless you feel you need them or that they will help you achieve your goals.