About this Video

• Video Title: How To Increase Your HRV In 6 Month (59→155)
• Channel: Howon Noh
• Speakers: Howon Noh
• Duration: 00:11:07

Introduction

This video details Howon Noh's six-month journey to significantly improve his heart rate variability (HRV) from the 70s to the 150s. He outlines key lifestyle changes, including diet, exercise, sleep habits, and stress management techniques, that contributed to this improvement.

Key Takeaways

• Diet: Avoid eating at least three hours before bed (ten hours is optimal). Consume foods like fish, vegetables, and fruits; eliminate processed foods, seed oils, and tap water. The speaker notes an inverse relationship between food intake and HRV, though cautions this might not be ideal for athletes.
• Exercise: Prioritize aerobic exercise and endurance training (one to two times per week). Incorporate high-intensity interval training (HIIT) occasionally. Weightlifting is mentioned but not emphasized for HRV improvement.
• Sleep: Establish a consistent sleep schedule, prioritize sunlight exposure in the morning, and engage in daily physical activity. Wind down 30 minutes before bed. The speaker utilizes techniques like nasal breathing and box breathing to improve sleep.
• Stress Reduction: The speaker highlights the importance of finding activities you enjoy and surrounding yourself with supportive people, using Warren Buffett as an example of someone with a healthy lifestyle despite a less-than-ideal diet.
• Additional Techniques: Saunas and cold plunges are mentioned as potentially beneficial but with less impact than diet, exercise, and sleep. The speaker reviews various HRV devices (Neuro-im, Petto, Sensate), finding some more useful than others.