In this episode of Midweek with Justin, I share exactly how I increased my Heart Rate Variability (HRV) from consistently low and unbalanced to trending upward and stable — and why this metric could be the missing link in your recovery and performance.

Links to Sleep Specialist Katrina Aubrey:-

https://youtu.be/5B4BO1hwUpM?si=x4jYPLQVUXHTZzSa

https://youtu.be/kJWPYdnK1Rc?si=1_dI1jRn3RnZy_oq

We break down what HRV actually is, why it’s measured in milliseconds, and why your personal baseline matters far more than the raw number. I explain the science behind the 4-7-8 breathing method and how stimulating the vagus nerve shifts your body from sympathetic “fight or flight” mode into parasympathetic “rest and recover.”

But this isn’t just about breathing.

We connect HRV to the bigger performance picture: building a strong aerobic base, executing intervals properly, strengthening the feet, and ensuring your nervous system is recovered enough to actually adapt to training. Because you don’t get faster from the work alone — you get faster from recovering from the work.

I also cover the lifestyle factors that quietly suppress HRV, including overtraining, late meals, sugar before bed, work stress, and poor sleep habits — and what practical changes made the biggest difference for me.

If you’re serious about running faster for longer, staying injury-free, and training smarter as a masters athlete, this episode will help you understand why recovery isn’t optional — it’s foundational.

Subscribe and share with someone who trains hard but needs to recover better.

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