Credit to Gage Skidmore: https://www.flickr.com/photos/gageskidmore/ A recent DM on Twitter: "I just saw another post…
My email list received a HIGHLY popular email on how to lower resting heart rate as you age. So today, I’m going to expand on some of the concepts in there.
Your RHR is a solid indicator of your health (especially cardiovascularly), but it’s one that is challenged more and more as you get older, and it’s essentially an uphill battle every step of the way beyond age 40.
I gave two major ways to decrease your RHR in the email, and these allowed a Bond customer to take his RHR from 90 down to 70. Very nice. Once you’re at that point, it’s just a case of not screwing it up.
And here’s another point:
Just because it’s an uphill battle for most Men Over 40 (on a macro level), it doesn’t mean much for YOU as an individual. You don’t need a high heart rate. Take a 25 year old who smokes like a chimney, does weed 24/7, and gets drunk on a regular basis.
Is his RHR going to be ~60 or less? Fuck no.
Take a 55 year old who is lean and chiselled, lifts intensely, doesn’t drink and lives a very active lifestyle. Is his RHR going to be 90+? Absolutely not.
But onto the main points:
How To Lower Resting Heart Rate
I’ve said it before, and I’ll say it again – obesity leads to countless problems, and it’s basically impossible to be healthy and have a normal heart rate if you have too much body fat.
Being 15% body fat pretty much shortcuts all of this crap, and reduces the likelihood you suffer any of these problems by a MASSIVE margin.
Obviously Intermittent Fasting is my thing, and if you want a personalised solution, check these meal plans out. In addition however, I would keep your carbs relatively low most days, especially on days where you’re not training. Keep it <1g per pound of BW on most days.
The best way to train your heart, is to simply be active. The worst thing you can do is be sat down all day (other than be obese). So here’s my activity recommendations:
- Daily walking for 30+ mins
- Take the stairs instead of the lift
- Go for walks at work (convenient breaks)
This may sound basic, but if you get into the habit of this ever day, it REALLY adds up over the course of a week or a month.
Alcohol stresses your body, and not in a good way. This is compounded when you spend time being hungover (your body is quite literally dying), and if you don’t believe me, measure your RHR the next morning.
Cut the alcohol down, and your RHR will come way down too.
This low stress thing ties in with all the above of course, but on top of the above, I would add in – time management skills, sleeping like a lion and keeping your caffeine content down.
One extra time management point (in addition to the post linked above), is to learn to say ‘no’ to people. It simply makes it impossible for you to have too much on your plate at any one time, or those endless ‘to-do’ lists.
If you do the above four points, you’re going to get your RHR down as low as realistically possible, and keep it there for the rest of your life.
Now if you want to optimise ALL your major health markers, including testosterone, insulin, inflammation, HGH and much more, I’ll be walking you through exactly how to do this in the Ultimate Intermittent Fasting Course.
Finally, if you’re ready to completely transform your health, undo your Dad Bod, and look better than 95%+ of men in your age group, then check out my coaching options.
You get coaching calls, meal plans, training programs and complete accountability via Whatsapp. It’s almost your guaranteed path towards a lean 15% body fat (or leaner, if you wish to go further with it).