Listen up

Today, we're exploring heart rate variability — and its impact on stress, sleep, recovery, and overall health. 

Plus: 

• An ex-NFLer and longevity researcher’s go-to wellness products.

• New launches from Kane, Janji, NOBULL, and more.

Let’s go!
- Ash Read and Joe Niehaus

Understanding HRV (and why it matters)

What is it? Heart Rate Variability (HRV) measures the variation in time between heartbeats.

A key indicator of how well your body handles stress, "a higher HRV generally indicates a more adaptable and resilient autonomic nervous system," explains Dr. Chris Davis, Chief Cardiologist at humann.

Why it matters: HRV also offers insights into overall health:

• Stress detection: Lower HRV often signals heightened stress or fatigue.

• Recovery tracking: Your HRV can indicate when you need rest or when you're ready for intense training.

• Health monitoring: Changes in HRV can serve as early warning signs of illness or burnout.

• Sleep quality: HRV patterns during sleep reflect how well your body is recovering.

• Overall resilience: Higher HRV generally indicates better stress adaptation and cardiovascular health.

Track your baseline. "Since HRV varies from person to person and is influenced by age, fitness level, and lifestyle, it's best to compare your HRV to your own baseline rather than to others," explains Dr. Davis. 

Wearables like WHOOP, Garmin watches, and Oura make tracking easy by providing daily readings and personalized trends.

Connect the dots. Monitoring your personal HRV pattern is critical. A stable or rising trend over a few months suggests healthy habits, while a drop might signal need for recovery, better sleep, or potential illness.

Level up. Dr. Davis recommends these strategies to improve your HRV:

• Prioritize sleep: Quality rest enhances HRV and supports recovery.

• Exercise smart: Balance cardio and strength training, but avoid overtraining.

• Manage stress: Practice meditation, yoga, or deep breathing exercises.

• Stay hydrated: Maintain good hydration and eat a balanced diet rich in antioxidants and omega-3s.

• Build routine: Stick to consistent sleep and meal schedules to regulate your body's stress response.

But, keep perspective. There's no universal "good" HRV score. While numerous factors can influence your numbers, even elite athletes can have an average HRV in the 40s, while others track much higher. 

The Bottom Line: HRV is your body's warning system. Understanding your personal patterns helps you make smarter decisions about when to push and when to rest — turning physiological data into actionable insights.

Health Stack: Ryan Rossner

Each week in our Health Stack series, Wellworthy taps into its network of health and fitness experts to offer personal insights and recommendations.

This week: Ryan Rossner, PhD, the Director of Longevity Research at Minicircle. Formerly an NFL athlete, Ryan earned a PhD in the molecular mechanisms of aging in the Kaeberlein lab at University of Washington. 

Here’s Ryan to share his Health Stack: 

• Rogue Echo Bike: “The Rogue Echo Bike is by far my favorite fitness tool. I keep it on my porch, and it’s the first thing I do upon waking to get cardio in and to set my circadian rhythm. It’s overbuilt, reliable, and weather-resistant. The max wattage that I can put out on this bike is much higher than a legs-only bike or an erg.”

• Merrell Vapor Glove 6 Barefoot Shoes: “These slip-on shoes are super convenient and my go-to for the gym. Barefoot shoes changed my gait and hip and knee pain in a positive way.”

• Amazon Basics 40 lbs dumbbell: “Post-bike or run, I grab my 40 lbs dumbbell and either do a complex (deadlift, snatch, row, squat, press) or suitcase carries. While not as flashy as some other fitness tools, the simplicity, versatility, and portability (I take it on road trips) of the dumbbell is why I love it.”

• Nutricost Grass-fed Whey Protein Isolate: “This product uses stevia instead of sucralose, has low cost per serving, and most importantly tastes great. Keeping my protein up is my #1 macronutrient priority.”

• Yerba Prima Psyllium Whole Husks: “An excellent source of fiber, I add this to all protein shakes. Aiming for 50 grams of fiber daily is my #2 macronutrient priority.”

• Brain Premier tDCS Device: “tDCS is a portable, brain stimulation device that delivers low electric current to the scalp. Sometimes I’ll pair this with meditation on a Sunday, sometimes I use this at work to enhance my focus. I would not have finished my PhD without tDCS.”

• Atmosphere: Binaural Therapy App: “I love this app because it enables me to make custom binaural beats to two decimal place precision. I have one beat set to 7.83 Hz, which is the intrinsic frequency of the Earth or ‘Shchumann resonance.’ I think it’s cool to harmonize my brainwaves with the Earth itself.”

Improve your sleep with Beam

^{Presented by Beam.}

Beam's biggest sale of the year is here, offering 50% off Beam Dream: a zero-sugar hot cocoa helping millions sleep better.

Quality sleep isn't just about feeling rested. Research shows poor sleep impacts everything from immune function to cognitive performance and recovery. That's where Beam Dream comes in.

With 93% of users reporting better sleep quality, Beam Dream backs its claims with clinical research. The rich brownie batter flavor (back after multiple sellouts) delivers results without artificial ingredients or added sugar.

Beam Dream combines proven sleep enhancers in one delicious blend: Nano CBD promotes relaxation, while L-theanine helps melt away stress. Magnesium aids muscle recovery, and melatonin naturally regulates your sleep-wake cycle.

With Beam's exclusive 50% off sale, this is your chance to transform your sleep. Shop now. 

Just Dropped: All-weather relief

Recovery footwear brand Kane expanded beyond its original Revive shoe with the Revive AC (All Conditions). The  Revive AC adds a weatherproofed design, thermal cuff, and certified slip-resistant outsole to the brand's signature recovery shoe, making it suitable for cold and wet environments.

Available in White/Black Speckle, White/Gum, and Dune colorways, the new winter-ready model retails for $120. Read more on Wellworthy or shop now. 

More drops perfect for:

• Cold-weather training. NOBULL’s Allday Elements Collection features water-repellent activewear designed for winter workouts with pieces including sweatpants, hoodies, and sweatshirts in Black, Dusty Mauve (women's), and Coastal Blue (men's). Shop here.

• On-the-go hydration. BlenderBottle debuts its 2-in-1 Shaker Tumbler, featuring a dual-function lid for straw or straw-free sipping, double-wall insulation, and the new BlenderBall® Color mixing system in leak-proof stainless steel construction. Shop the Stanley competitor here.

• Premium comfort. Reigning Champ restocks its Brushed Fleece collection, featuring a lofty fleece-back interior design for natural insulation and premium softness in pre and post-workout styles. Shop here.

• Nostalgic breakfasts. Magic Spoon brings the taste of holiday baking to breakfast with its re-released Sugar Cookie cereal, featuring 13g of protein, 3g of net carbs, and zero sugar in each serving. Pick up a pack of four boxes for $39. Shop here.

• Slope-to-street style. adidas teamed up with Moon Boot to launch a collection that blends aprés-ski aesthetics with street-style silhouettes. The capsule features BOOST-equipped snow boots, varsity jackets with snow skirts, and performance layers. See the pieces here.

• Winter-ready running. Running brand Janji introduced the (Extra) Cold Collection with insulated jackets, fleece tights, merino wool gloves, and more to stay active even when the temperatures drop. Warm up here.

• Total radiance. Pressed Juicery unveiled its latest collaboration with Miranda Kerr’s skincare brand, KORA Organics. The Turmeric Glow System is a 7-day skincare ritual combining juice shots, a foaming cleanser, and an exfoliating mask. It’s selling fast. Get yours now. 

• Holiday savings. Hollywood’s favorite athleisure brand, Alo Yoga, launched its biggest sale of the year. Get 30% sitewide and up to 70% off certain styles. Limited time only. Shop the sale. 

• Clean energy. Wild Era’s Sparkling Energy Tea is made from only six ingredients and contains 120mg of the caffeine from Guayusa tea leaves. Give it a try.

• Age-optimized nutrition. Supplement brand Progevity launched a protein drink specifically formulated to cover the nutritional needs of men and women aged 50+. Buy now.

Today’s newsletter was brought to you by Joe Niehaus and Ash Read.

P.S. Hit reply to share your thoughts and feedback on this newsletter — we read every response.