Heart Rate Variability Scientist Exposes HRV Devices! HRV Accuracy, Nervous System Health, Recovery, Stress & Longevity Explained | Reverse Biological Age with Dr. Radim Slachta

0:04 This is the Fitness Wisdom Podcast.

0:09 Today we're going to be talking about all things HRV. And why I think this is actually important is because this helps us to get a good understanding of what's actually happening to our body internally. And more specifically the things that we are doing in our daily life, like our daily acts, habits, and behaviors, which are influencing the internal state of our body. And today I'm joined by Doctor Radim Slakta, who used to be a leading researcher in the field of HRV. So thank you for coming on the show, Doctor Adim.

0:35 Yeah, thank you for having. Me, I'm very excited for this conversation because you know, HRV is like a really big topic, especially when it comes to longevity, right? Everybody's interested in living longer and healthier lives. So maybe let's start super basic for people who don't know what HRV actually is. What is HRV? HRV from a technical point of view are the differences between are are intervals in your ECG and it is some measures of autonomic nervous system activity and autonomic nervous system is a part of your nervous system which tears your body without your billing.

1:15 So it's very important how it it's possible to to steer your body when you are not able to to influence. It wow wow and so we'll obviously we'll be diving deeper into all of the things which actually influence HRV like the biggest needle movers or needle movers of the autonomic nervous system. I talk about the nervous system all the time on my show because it really does govern so much of our metabolism, our thoughts, you know, the way that we operate in our daily life. And I feel like if we're stuck primarily in a sympathy, basically dominant state, then, you know, we're, we're not going to be able to regenerate, heal and thrive.

1:53 And we're also going to be drained, you know, in our energy. I think This is why it's so important to use HRV as a way for us to understand our the internal state of our body. Would you say the HRV is like a biomarker, a metric? Like what would you call it? Yeah, I would say that it's a biomarker and it's quite, I would say new because we still don't have enough values which we can compare how we can compare general population with individuals and so on. And it's still quite unclear how to evaluate it in a in a general population because different tools have a different measurements and units.

2:38 And I know from my practice that the people would like to compare their values with somebody else, but each tool use quite often different units and there is still quite a unclear situation regarding values, regarding units and so on. So I would say comparing to blood pressure, for example, we still don't have enough norms and enough information how to evaluate and how to compare the values. But I think that it's very promising because it can give us completely new information from your body and from your autonomic nervous system.

3:19 So, yeah, so it wouldn't be correct then for someone to compare their HRV measurement to somebody else's, that it's theirs is better than someone else's because it's all from what I, from what I understood what you just said, it's more bio individual. So to the individual itself from day-to-day, that matters more about your state rather than your comparison to someone else's number. That's basically what you're saying, yeah. It's a true, but it's true when you are comparing somebody using the same tool for monitoring.

3:49 And as we know there are, there are different tools how you can monitor or how you can measure HRV. So it's quite unclear when somebody asked about our values and wants to compare our values, the numbers with the values from some some other tools. So it's true. What do you say? It's true when the two people are using the similar tool, when you compare their individual numbers, it's not so easy because there is quite huge variability inter individual variability. What if your healthy habits and routines are quietly sabotaging your health and actually creating more stress on your nervous system?

4:30 The truth is, your body is constantly giving you feedback, but most people are not paying attention to it. One of the best ways to really understand what's happening inside of your body is through heart rate variability, also known as HRV. The problem is, many HRV devices just give you a single number, a high score, or a low score without telling you what's actually driving the results. This is why I use a longer HRV measuring device. Elonga doesn't just measure your HRV, it analyzes the components behind that number, giving you real insight into the balance between stress and recovery and really helps you understand what state your nervous system is actually in.

5:01 In just a few minutes every morning, Elonga gives you objective feedback on how your sleep training habits and lifestyle choices are influencing your body. HRV is one of the most unbiased ways to see how your daily decisions are influencing your nervous system. It shows you whether things that you're doing are truly supporting your health or creating more stress than you realize. Instead of guessing, you can measure, learn and make smarter decisions about your health, performance, and recovery. So if you want to find my favorite HRV measuring device, head over to the description and make sure to use the promo code mobility fitness at checkout to get a nice discount on your entire order.

5:32 And so I guess people's question, like a logical question should be like, you know, we have all these different metrics and ways to measure health, right? But I guess the most basic question is like, why should people actually care about knowing their individual HRV? Like what? What does it offer people? Yeah. I think that basic information in the HRV is how good your regeneration is and how high the level of your internal stress is if you are able to differentiate these two values. Again, it's question of our methodology because we are using the specific methodology.

6:12 It's called spectral analysis. When we are able to differentiate between the sympathetic and parasympathetic branch of a nervous system in our values, I am not sure that all other tools are able to differentiate it. So if I will speak about Elonga and about our methodology, we are able to differentiate sympathetic and parasympathetic branch. So we are able to describe the level of stress and level of regeneration. So to know how is your level of regeneration after yesterday's training could be quite strong tool which can tell you what to do the next days and so on.

6:56 Wow. Wow, Yeah, this is actually like super valuable. I think in a world that we're living in today, you know, with so much stress, I think that we're let's even for the best of us that do like the best that we can, just the fact that we're living in a more technologically advanced world. We are placed, you know, we, we have so much stress in our body. And I think as you mentioned, with Elonga, for example, I have this wearable HRV device, it's called the Elongaric strap. People can actually find in the description below, actually with a discount to my favorite HRV measuring device.

7:26 And I believe that you contributed to the you contributed to the creation of Elonga, right? You actually was it youth who actually created the algorithms to be able to actually measure the heart rate variability correctly. Yeah, Yeah. During my scientific earlier during my PhD study, I was a part of a team when we developed this algorithm how to evaluate HRV. Generally, we were focused on this spectral analysis of HRV, how I tried to describe it, which give you potential to differentiate between sympathetic and parasympathetic brands.

8:06 So I was quite deeply involved in this algorithms and this know how things behind the HRV analysis. And I still have a feeling that some today very popular tools don't use such deep analysis as possible in in their devices. And it can sometimes have other results these doubts regarding the interpretation of the data. So then then you would say that for example, it's not as accurate, it's not really telling you as accurately what's actually happening with your nervous system basically. I wouldn't say not accurate enough, but the interpretation of the data is sometimes not so clear as it can be yet.

8:51 Because you want to say people as clear information as possible and the tools are not able to describe this complex situation. The data could provide and. There are some certain level of simplification which can make the less values over over datas, and it would be possible if you put some higher emphasis on this interpretation. So basically what you're saying is that the way that the data is broken down into more usable information for the actual, you know, consumer, like, meaning it's more like practical so people can actually understand what is their stress state, You know, what is the recovery state or what is the actual state of the nervous system rather than just giving a bold number which doesn't really, like, offer you much, you know, in a practical sense if you don't really, like, actually understand your nervous system.

9:47 So would you say that HRV is one of the number one biomarkers to look at which can help us, you know, determine longevity? Yeah. For sure, based on my experience, I, I would say that it could be very important also because HRV generally it's quite strongly dependent on your biological age. And we know that HRV, it's decreasing quite strongly with higher age. So we also use this principle and we are able to, I wouldn't say not measure, but set somehow your biological age on the basis of HRV data.

10:28 Because we have some population norm and we are able to compare your actual HRV values with this population norm and tell you your HRV is equal to the, I don't know, older or younger people in a, in a normal population. And it's something what it's quite strong and also quite interesting for a people to know to to compare their data, the HRV with the population norm and knows this biological age. Wow, so that's basically one factor which can actually influence HRV, that which is the biological age.

11:05 I find that quite fascinating because most people still don't know that their biological age and their chronological age are not the same thing. So your age like on your, you know, you know, on a calendar doesn't necessarily mean that's actually how old your biology is. And I think that you and me both know that what you do in daily life influences whether you age faster or you age slower. And so would a lower HRV indicate that our body is just like more stressed or is actually aging faster? Only from this very very general point of view.

11:39 But if you should evaluated more precisely, you should compare level of your sympathetic nervous system branch and parasympathetic nervous system branch. And when you have activity of this sympathetic higher and parasympathetic lower, it means that you your aging is faster and your biological age is probably higher than your calendar age. And contrary, when you have a sympathetic lower and parasympathetic higher, it means that state of your body it's better than would be for your normal calendar age.

12:20 So, so you can call you are the younger regarding your biological age. It's the important information. It's that it's not only about 1 number which are we generally, but about the balance between the sympathetic and parasympathetic branch over autonomic nervous system. Got it, got it. So basically it's more about understanding like the ratio between the two, like whether 1 is more elevated than the other, rather than just looking like abstract, you know, one number again, like emphasizing why I love the Elonga device because that actually gives me the breakdown between how much my body is actually like stressed, like a score, how much my body stress versus also how much my body is recovered or in this regeneration state.

13:05 So then that can give me like a better understanding about the, the state of my actual body and whether my body is actually aging faster or not compared to myself against, you know, talking about the bio individual, right? Because again, I can't compare necessarily those values to someone else. It's more valuable to me to know my own numbers from day-to-day rather than comparing it to another person. And so yeah, we talked about the biological age. What other factors are actually influencing our HRV?

13:35 Generally we can say that it's influenced strongly by your general health, but it's also quite quite very general term, but it's very dependent on your physical condition. It's also the reason why so often it's used in area of athletes and physical activity and and sport environment. But on the other side, it's also influence on your mental age, on a regeneration because as we said, it's very influenced through your stress level. So I think that physical health and mental health are both the parts which can influence HIV.

14:20 And again, you can obtain the feedback through these numbers regarding your mental preparation and your physical health. So what I understood from what you said there is that basically even if you have a good, let's say regeneration or recovery number, if your stress number is also high, that sort of neutralizes, you know, the recovery or the regeneration. So that means that actually now your overall HRV is is actually lower. Am I understanding that correctly? No, no, no. It means that yeah, it's, it's very important for your general HRV could be quite high, but the cost of these higher values could be not only higher values of this regeneration branch, but also the higher values of this stress, stress branch, sympathetic branch.

15:10 So, and it's this misinterpretation when you sometimes has a higher HRV values, but it could because not only by this parasympathetic, by this causative side of this autonomic nervous system, but also by this activity of this stress branch. So so it could be quite strong misunderstanding of this interpretation. Well, I think that what this discussion that we're having is super important because again, like everybody's using, you know, Aura rings and different types of devices which are measuring HRV, right?

15:46 But if we actually don't understand the data which is actually given to us or broken down in a more simplified or practical manner, it it can be sort of like deceiving us a little bit about the state of our internal health, right? Yeah, yeah. It's this point I am trying to emphasize. Yeah that that not it's not only about 1 value and about the value which is higher and lower. So principle behind HRV are much more complicated and the analysis of the data should be deeper than only evaluation of 1 value, often in a milliseconds.

16:25 And nobody knows what is behind this one number. And so let's dive into then like because you mentioned about the autonomic nervous system multiple times already from the beginning. And I think this is actually like a very important point to emphasize what what things actually influence the autonomic nervous system if that is actually what determines our HRV. Yeah, it's quite strongly influenced by your health. So it means some, some diagnosis impair your nervous system quite strongly. But I would say it's not the issue we should solve here.

17:02 But it's also very strongly dependent, as I said, on your physical condition and your ability to adapt for your training and and so on. So generally it's possible to say that you are able to strongly influence your autonomic nervous system and through that HRV through the right physical activity and also through the right things which enable you to regenerate appropriately. Okay, got it. So, so basically you mentioned like activity there as well-being, an important factor to actually influence this, the autonomic nervous system.

17:42 Through all of your years of research and you know, and looking at HRV, have you seen like specifically something else stand out beyond like physical activity, which actually really influences our HRV beyond, you know, exercising? Yeah, especially in the in the last time we are focusing on some other things which we call it generally habits. So some things you can change in your lifestyle and you can do accept the physical activity for your body and for your health. And again, the influence of these habits and we can see it on our data.

18:22 It's very, very individual. So we offer the many habits you can change which could help you to improve your lifestyle, health and through that HRV. And we can see on our data that there are big individual differences for somebody, the higher influences through the elimination of alcohol for somebody when he start to sleep better and for somebody when he start to do, for example, breathing exercises. And I would say on on my personal example, I am now big fan of this breathing exercises because it was something what I ignore in the past.

19:08 And I started short time ago to to do some exercises in this manner. And it's completely changed my HIV values after I would say 10s over years. I am using HIV tools so, so it opened my eyes because I was quite strongly focused on a physical activity and I am the strong believer over influence of physical activity on general health and on HRV also. But now I can, I have already also the strong personal proof that also other habits and other changes in lifestyle could very very much change the values and and change the state of autonomic nervous system.

19:56 So a correct way to word it then like instead of saying like good or bad HRV or like high or low HRV, what would you, what would you say is the correct way to word to word it that it would like make sense? For example, if I want to say that someone has a better HRV, how how would you rephrase that? Because you as you mentioned, it's not about 1 value about one marker. How would you rephrase that if? I would use a longer values because I know quite deeply what is behind that. I would say that it's generally about the balance between this regeneration and stress values and also about the values or information you obtain from the system in a different situation.

20:47 You you have to not try to separate the values from your life situations. When you are after the heart training, it's quite normal that your values will not be optimal. It means that the stress will be higher, regeneration will be lower and it's nothing bad because you want it to stress your body through the physical activity. So when it's in this state, it's completely okay. When you are after some regeneration procedures, you want to see your regeneration values higher than the stress values. So, so it's I would say it's not about one number, it's more about the balance between these two branches.

21:34 And you have to always to take into account your general situation. In some situations you would like to see such type of values, in other you want to see as a type or as a numbers. Yeah, because I see it also among our users quite often that they have tendency or they would like to see only the the higher numbers possible. It's a some dynamic system. It's not about or. You shouldn't have a tendency to has only high numbers because sometimes you are going down, sometimes you are going down. Yeah, so, and you have to be able to see if it works how it should.

22:21 So then like what we should actually be chasing from day-to-day, would you say that our regeneration numbers should be higher than our like and our and our stress number should be lower than our regeneration numbers in order to like, you know, kind of like live as long and as healthy as possible? Yeah, generally, yes, this tendency should be yeah, if I should to recognize the trend. So the higher values of a regeneration and lower values of a stress we have, the the better is tendency to live longer and and be in a better state.

22:58 But you are not able to reach these values on this trend, only growing and only decreasing. Yeah, you, you have to do the things when sometimes it's higher, sometimes it's lower. You train your body, sometimes there are higher stress and then lower stress and you are trying to continually improve it, but you want to see the change. You you have to stress your body sometimes to get the results in special values. Yeah. So basically you're, you're talking about the hormatic stress, like having the intentional deliberate stress, you know, in daily in our like workouts or doing something like hard like being in sunlight, doing sauna, doing ice spots, all these things.

23:42 These are considered as hormetic stress stressors. And then basically we only become more resilient, stronger and more capable after when we have managed to recover from that stress. And obviously the HRV is going to reveal that to us in the next day, for example, from the stress. You know, obviously the HRV will be different, like the ratio will be different. And as you mentioned, it's not necessarily a bad thing. It just means that our body is just in a more stress state because it's actually trying to recover.

24:12 But then that trend should slowly shift if we are not stressing our body out and we are trying to recover, you know, multiple days after the training or the stressor, it should actually the the ratio should shift more into regeneration and the stress should actually lower, correct. Yeah. Correct. That's right. That's right. So, yeah, again, you need the correct device actually to be able to measure this because not all devices are giving us an indication as you mentioned at the very beginning, This is why you created or you helped with the creation of the Elonga like HRV measurement product.

24:46 And so how many years actually did you actually spend in developing this software? Yeah, it's quite a longer history. I started to deal with HRV during my PhD studies and it's strange to say it, but it was almost 30 years ago and we developed the first versions of algorithm on academia. Then I was head of center over sport medicine. When we start to use this algorithm in in the laboratory and I saw how strong tool it is when you want to measure adaptation answer over body and how you can, how it can help you to when you're training and and so on.

25:36 So I started to be in a practice strong believer of HRV and it was, I would say 15 years ago. And then I decided to found the startup 4th product was my Sassy and it was solely for performance athletes and top athletes. And it was a situation when we started to develop our algorithms in practice and we started to collected thousands and hundreds of thousands of data. So we were able to develop our algorithm strongly because in this commercial settings we collected many, many, many data. So, so last 10 to 10 years we are developing algorithm of this thousands and thousands of a daily measurement of our clients.

26:27 So we were able to to make the measurement shorter and even though still be able to differentiate between the sympathetic and parasympathetic nervous system, it's it's quite big science and big usage of a machine learning behind this this algorithms today. But fortunately we were successful and now you can have this result from a 3 minute measurement. I think what was fascinating that what you mentioned previously is how like different factors if influence people differently. So for example, the same factor, let's say the same stressor can influence like, you know, one individual and another completely differently.

27:07 For example, not sleeping enough hours or not sleeping at the correct time or being exposed to blue light, let's say after sunset may have a completely different influence on someone's stress and regeneration compared to another person or even like the same person, but on a different day, for example, that same stressor or that same, you know, habits that they're doing on a daily basis could influence them differently. So I think it's like super fascinating actually to have this sort of a tool and insight into your nervous system state to really understand like it's like a window into your nervous system to truly understand how is my biology like operating like on a daily basis and how how is the resilience of my biology today, for example.

27:50 So if my stress is lower and my regeneration is higher, maybe I can get away with doing not so optimal things for my biology and it can have small influence or like a small negative influence on my HRV. But overall, we, I think we all know, we kind of know like what are the things which are good for us and not good for us. But I think what was really like enlightening, what you mentioned previously is how you became like really enlightened how you know the physical exercise, how that like massively influenced your HRV in a, in a positive sense.

28:21 And that was like one of your personal needle movers. Of course, we we know that for everybody like physical exercise is good. Like, are there some general things you know, some general habits and behaviors which you have seen which like influence HRV positively for the majority of the population? Like what kind of thing have you seen? Which are the biggest needle movers? I would just emphasize what you said. It's similarly the strongest and weakest point over HRV interpretation sometimes because in a society it's said quite often that something it's very helpful for your health and for your autonomic nervous system.

29:04 Majority over people rely of this information, for example the sleep. But you have, as you mentioned, there is many, many things you can change in your lifestyle which could help you and there are strong individual differences. And when you choose only one from these things, you can see that it hasn't some strong influence on your values and it's makes some doubt in interpretation. There we have a users which said I started to sleep better and my results are still the same. It's, it's this way point when they are not sure if they could rely on our results, on our values and so on, when it didn't show what they expected on the basis on some, some general recommendation.

29:54 But you should use it as a feedback tool. And the biggest, strong or strongest point is that when you use many changes in your life, you can obtain the feedback through the HRV, which from these changes is the most influential, most important for you. And yeah, it's a strong point. It gives you real feedback, not what you are thinking about the things, what the scientists are saying on the things, but what really works and what really don't work on your body. And similarly it's a true also in a physical activity because there are huge, huge amount of a very different recommendation regarding physical activity.

30:43 We have to do the this amount of steps. And yeah, you have to do only low intensity activity if you want to lose the weight and and so on. And there is quite big mess of inter information and information are going and against the other and usage. HRV can show you what is the true for your body, which intensity is good for you. If you need some higher intensity and shorter periods of a physical activity and it improve your values more than some longer low intensity activities and so on. And of course you can see what is the influence of the strength training, what is the influence of endurance training.

31:32 So it's not quite clear answer on your question because the short answer doesn't exist. You have to try it on your own body. And through this biofeedback you can obtain this real information. You can find what is optimal for you and and you can combine the activities which works the best for you. And it's the strongest point of this biofeedback, too. Wow. Well, I think that was so powerful because this completely destroys the idea of everything that we we know and believe pretty much, you know, because as you're saying is that there is no absolute, there is no like, OK, this thing is good for everybody.

32:12 This thing is not good for everybody. Like basically what you're saying, for example, someone can smoke, someone can have, you know, alcohol, someone can party. And that actually could actually improve their markers if that's actually maybe what their body actually needs. Because the measurement is unbiased, right? Like it's just, it's not like bound to your belief system. So for example, you may be following a certain diet and you think it may be serving you because you have heard like all these gurus online that this is like the best way to do.

32:43 But that actually may negatively influence your HRV by increasing your stress and lowering your regeneration, for example. And then you make a shift in your diet to a direction where you didn't think it was favorable, but actually is favor favorable for your biology. But I think another important part to add to this is that that may change from day-to-day as well, right? So for example, I may do 1 diet, one day it may serve my nervous system, but then the next day it may not serve my nervous system anymore and I may need to shift.

33:14 Would that be correct to see you? Yeah, yeah, yeah. And it's very important what you said. It's a real information in a real time and you have to think deeply about it, what it tells you for your life and for your changes in your life. Yeah, some, I, I would say some unpopular information could be that if you quit smoking from day-to-day, it probably increase your stress level. And, and if you would only blindly interpret the results on this general information on the basis of the general information, we would see all my values are worse after I quit the smoking.

33:58 Yeah, because it's a some stress reaction of your body on this moment when you change these habits. But you have to believe that in some longer period of time it will bring some, some positive results and positive changes in the. And you have to be aware that this biofeedback HRV values give you real information what happens in your body, in your autonomic nervous system. And it's up to you and maybe also up to our application and some interpretation tools there to clarify why it happens right now and what could happen or what should happened in in the future.

34:42 So for example, from your understanding, your own HRV measurements, like from day-to-day and over time, like collecting enough data to create trend, are we able to then like, you know, see what you know, what's actually influencing us in our daily life? Because let's say we do like experiment on ourselves. For one week, I don't do something or for one week I add something new. And I think again, that comes back to the intuition of the body as well, right? Because you could tie HRV measurement or biomarker to also how you're maybe like how your body feels and maybe you can build connection between the two states.

35:20 So for example, between the measurement and also how you feel. So you can start to build like, like a feedback for yourself, OK. Like when I feel this way and my HRV is like this, this is like what I was doing. And this is maybe what I should be focusing on because I feel like what's very stressful for people is change, you know, change in routines. And people love routines because routines create a safety structure in the mind. But what you're saying is that we actually as human beings, need to be adaptable to change more frequently, even if it doesn't actually suit our our mental state or our belief system.

35:55 You want to find the way how to improve something. You cannot do the still the same things. It's a general rule. Also in a business you can do the same things and expect that something will be different, better or worse. So, So if you are satisfied with your lifestyle, with your health, with your HRV values, it's not the you don't need to change anything. But if you want to improve something, you have to try to incorporate some changes into your daily routine, into your daily lifestyle. And tools we are speaking about could help you give you information about your body reactions.

36:41 That's all They are not responsible or able to do something else and to give you clear information what's happened in in this situation and it's completely up to you how you will react and how you will evaluate it and which information you will incorporate into your your daily life. Got it, got it. Is there anything that we didn't talk about in terms of HRV, like before we close out the show, is there anything important that we that we that is important to share with the audience? I think that we speak generally about everything and I don't have in my mind something what I would feel It's important to add, maybe don't under evaluate or over evaluate your your feelings.

37:31 It's your internal feelings are important, but don't be stressed when your internal feelings are not in line with the numbers of HRV. Try to use it as some additional information yet not be stressful. I feel right and numbers are bad. Try to use it as some additional information and think about it how it happens and what could be cause of this. Not to be stressed from these differences. It's it's quite the most of complain or some unclear things our users mention and I would recommend take it as an advantage.

38:15 I have some new information and I don't need to be stressed through that, but I can help it. I can use it in some positive matter. I think what's a really important question to actually ask you is especially for a user experience, you know, if someone is actually to measure their HRV correctly and get the most accurate measurement, what would be like the most efficient way or correct way to actually do that? Because I can imagine that maybe the way that you measure, or the device that you use, or the timing that you use, the HRV measurement can massively influence the results.

38:50 Yeah, yeah. It our experience is and from from my long long term experience is that this standardization of a measurement is something what influence the results the most and especially most in the negative way when you are measuring in a different situation, different times during the day and so on. So the more standardized it is, the better the results will be. And we would recommend all users over a longer to do the measurement. The best ways is every day immediately after waking up before everything else influence your body.

39:37 And the more data you have the the better information from a long term perspective you you will have for your decisions and and so on. And again, don't be stressed when one measurement will give you information you don't understand and and so on. The amount of a data is much more important than analysis of unspecific measurement in one specific day. So evaluate the trends, evaluate the general reaction on the changes in the lifestyle is the strongest point you can. From your HRV Michelin. So basically because you talked about standardization, would it be like correct to assume then if let's say someone didn't do it like first thing in the morning, but they always like measured it?

40:28 Like let's say they had always like a similar routine. Every morning they woke up with the sunrise, you know, they ate their breakfast and maybe like after that they did their measurement like every single day at the same time. Would that be like OK? Or would it still like not give give the most accurate results? So is it still OK because it's always done at the same time, always following the same routine in the day? I would. Recommend to do it before the breakfast, because we know that intake could be different.

40:59 Sometimes you have more coffee, less coffee, you are more or less hungry and it influence autonomic nervous system very, very strongly. Also the small differences in nutrients you have in your intake can make immediately, immediately higher influence on autonomic nervosystem. So and we know that for example cofane changes in balance very, very fast and very reasonably. So it's much more sure if you are doing the measurement before the breakfast because the situation which can in this short period change your autonomic nervous system state quite strongly.

41:45 I would strongly recommend it's not important to do immediately after waking up, even in in your bed when we wake up to start to do the measurement. You can go to the toilet or to do some some small things in in home. If you need to do it, open the window, I don't know, but not to do some exercise, not to eat something bigger and so on. It's better way how to have the more the most stable results you can you can measure. So basically the state of your nervous system in the morning before you do anything gives you like a more accurate reading about your nervous system state before you even start your day.

42:31 That's the reason actually why we want to do that. Yeah, yeah, yeah. For this short term measurement we are using in a longer. It's a. Is the best way how to do? It awesome, awesome and for actually for people who are interested to find the Elonga HRV measurement device, you can find in the description below alongside with the discount code. They're also running a sale right now. So it's a great opportunity to find it. I personally love it. I also use it myself. It really gives me a great insight into my biology and it helps me determine like the different behaviors and habits and stuff that I do on a daily basis, whether they're actually like serving me or not.

43:07 And there are many things which actually influenced me in a negative sense that I was doing which I actually didn't know. So I think it's a brilliant thing to actually have a brilliant tool to incorporate in our life. Not something that should necessarily dictate how we live, but it's just a great way to actually see like, OK, are we serving our body to become more resilient or are we actually stressing our body out more than we actually need? And I think that, yes, as I mentioned at the beginning, because we are encountering so much stress in our modern world, I think it's so important to identify the little things which are adding to our stress pocket, which is actually overflowing our ability to heal, regenerate and thrive.

43:48 So I think this was a really important conversation. Thank you so much Doctor Radim, and I look forward to sharing this with my audience. Yeah. Thank you very much for your offer to describe it to your listeners and I hope that it gives you some some additional information. Yeah, I'm sure that the audience has found a lot of value from this conversation because, again, it's just another tool, another biomarker that we can actually use to optimize our health. And this show is literally about giving ownership and responsibility to the listener so that they can make informed decisions of their life so they can live life in vitality.

44:22 So thank you so much and please stay on the line when I end the call. Thank you. Thanks. Bye. Bye. If. You guys enjoy the topics and guests I bring on the show. I would really appreciate if you left me a five star review on Spotify and subscribe to Fitness Wisdom Podcast on YouTube as well. This helps to spread the knowledge and wisdom with the world. Until next time.