Heart Rate Variability (HRV), Biohacking Tool on Steroids

HRV technology gives you a behind-the-scenes look at where you are with your health. Learn more!

Heart Rate Variability (HRV) Product Link: 🛒

Watch the HRV Training videos here: ▶️

0:00 Introduction: Heart rate variability explained
0:10 What is HRV?
1:47 What does an HRV device do?
7:05 Learn more about HRV in our training videos

Today, I want to introduce you to something called heart rate variability (HRV).

HRV is a measurement of the variations between the heartbeats. There are different time distances between your heartbeats.

The more varied the timing is between the heartbeats, the healthier a person is, and the higher the HRV is. The less varied the timing is, the less healthy the person is, and the lower the HRV is.

HRV measures the autonomic nervous system. It has been well-researched and can help a person understand their ability to adapt to and recover from stress.

Many people use this technology to determine whether or not their body can handle the stress of working out on a given day. Maybe they can handle doing high-intensity training one day, but their body would do better with a day off or with low-impact exercise the next.

There are many different lifestyle changes you can make to help improve your overall health. HRV technology can help give you feedback to see if what you’re doing is actually benefiting you. It can even tell you your biological age and rate of aging.

You really can’t take your health to the next level if you can’t measure it. This is a fantastic and easy-to-use tool to help you do that right at home.

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and intermittent fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.

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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope this helps explain how HRV technology can help you better understand your health. Learn more about HRV technology in the training videos above.


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  1. @davidgifford8112 on December 13, 2023 at 11:35 am

    I have a background in cardiac, so know about sinus-arrhythmia from way back, now referred to as HRV. I got an iWatch almost 4-years ago and started to track HRV. Sure enough as I trained I saw a satisfying up tick in HRV. Then over the past year it increased further, good tight? No. When I looked deeper, HRV was chaotic (inter hour activity) further examination revealed occasional PVCs (missed or premature heart beats) My message is high HRV doesn’t always mean better.

  2. @dlewis4601 on December 13, 2023 at 11:36 am

    Hi Dr Berg, excellent video on this biohacking tool. I have been researching the Whoop and the Oura ring as well to measure my HRV. Have you tried either and any thoughts? Thanks!

    • @Drberg on December 13, 2023 at 12:52 pm

      Yes, I bought them all. Some are good for sleeping and even bio age of peripheral arteries. The one I am promoting is unique in that it gives you 12 different measurements to use when exercising and just reducing stress

    • @Helen-nv8el on December 13, 2023 at 6:39 pm

      I have an Oura ring which tracks it very well. Since the Virus, my HRV dropped by about half. If I’m unwell it reflects that immediately.

  3. @a.williams45 on December 13, 2023 at 12:01 pm

    Thank you for this insightful video, Dr Berg. Your educational content is always helpful. As a patient suffering from dysautonomy/pots/long covid I appreciate this 🙏🏻

    • @Helenegardener on December 17, 2023 at 8:52 pm

      Have you checked each videos he made on POTS, on the immune system, on absorption of vitamin D, ect?

    • @a.williams45 on December 18, 2023 at 9:43 am

      @@Helenegardener I’ve been watching some of them as well as others and it’s helping. Thank you 🙏🏻

  4. @nevastrong2850 on December 13, 2023 at 12:11 pm

    I am up early to catch a flight; the first 2 minutes of your video today helped get me awake! I’ve noticed an adaptation of my heart rate over the past year, lowering stress & more yoga. 👏🏻 🙏🏻

  5. @Cycle774 on December 13, 2023 at 1:58 pm

    I’ve been tracking my HRV for several years through my Garmin watch. It’s pretty interesting. It always drops after a hard workout, alcohol consumption, and during sickness.

    • @hexchad765 on December 13, 2023 at 2:30 pm

      I love how you can see sickness coming before you can feel it directly

    • @PirateVerse on December 21, 2023 at 4:55 pm

      1. Heart Rate Variability – HRV.
      2. Less time between the heart beats, the healthier the person is, higher the HRV is and vice versa.
      3. Less HRV, Less healthy.
      4. Ability to adapt to environment. Ability to adapt to stress, exercise, to recover.
      5. Food, exercise, supplements useful for HRV, stress.
      6. Software is free to use for graphical representation
      7. We can see visual marks, indexes of health.
      8. And also measure the biological age and rate of aging

    • @hexchad765 on December 21, 2023 at 5:01 pm

      @@PirateVerse hypothetical question. If a person is a gleaming example of good health but had an injury, and so is afflicted with low HRV but is able to fix it manually. Would you consider them in good health? Let’s say every measure shows exceptional health, except HRV

  6. @joshv6094 on December 13, 2023 at 2:05 pm

    Using my Garmin, tracking HRV for the past 3 years, I have substantially improved my HRV which has noticeably increased my health. it is an invaluable tool.

  7. @christinamurphy3845 on December 13, 2023 at 2:40 pm

    Dr Berg the intro to HRV is finally here. You’ve been hinting in your videos for a while. Thank you for the free training on your website. 21 videos so that we maximize our use of this device. I haven’t decided yet if I will purchase but I am grateful for all these free training videos so I can watch and learn and make a decision.

    • @Drberg on December 13, 2023 at 3:10 pm

      You’re most welcome! I hope they help.

    • @shawnlewis1918 on December 29, 2023 at 1:50 pm

      @@Drberg Purchased this product and was excited to use it…however I found NOTHING on where to download the software to go with this analyzer, VERY frustrating that there wasn’t better guidance on this! ANY help with this would be greatly appreciated or I’ll have to send the product back for a refund!

  8. @bettyluvs211 on December 13, 2023 at 2:43 pm

    Garmin devices also track HRV. It is amazing to be able to track this biological component in our bodies. Thanks for helping me to understand this better.

    • @lindaashford7187 on December 13, 2023 at 3:17 pm

      And iphone

    • @cynthiag3065 on December 14, 2023 at 2:28 pm

      Thank you for sharing this info.

    • @SarahPerine on December 15, 2023 at 9:54 pm

      I have the Garmin solar watch and have been paying attention to this for a few months. It’s incredibly informative and helping me understand myself so much!!!

  9. @joshuakincaid8238 on December 13, 2023 at 3:29 pm

    I took these types of tests when I was in New Jersey. When I was working on my health and diat and doing brain simulating things in my doctors office. I also would take this test sometimes. And each year, I would lower my biological age each year. First time I was 21 and the biological age was 20 , the second time i was 22 and my bio age was 19. And the Third time I took it. I was 23, and my biological age was 17. It was really amazing to see that. To see me get better. It was really cool.

  10. @beckmillan on December 13, 2023 at 3:55 pm

    I’ve used the Garmin Fenix7X which tracks HRV for a year now. I’ve found it useful in planning my workouts and found myself taking more time off between workouts. Stress levels, sleep and recovery improved.

    • @MikeHernandez-gk3zv on December 14, 2023 at 11:19 am

      How does it

  11. @MilaDiamond on December 13, 2023 at 4:28 pm

    Thank you Dr. Berg! I have been curious about HRV for a while. I have an ŌURA ring that measures HRV while I sleep. I’m curious about the actual numbers as my HRV is super low, 9-12 on most nights and sometimes it goes down to 8 or raises to 15. What is a “normal” range and how can I increase my HRV? Thanks!

    • @jamiecollier8579 on December 13, 2023 at 7:01 pm

      Same here on whoop and fitbit mine is regulary in single digits never over 30

  12. @thuywu2304 on December 13, 2023 at 6:43 pm

    Thankful dr Berg, i am grateful your time to lecture this topic it’s helping me to understand clearly about heart operation. ❤

    • @Drberg on December 14, 2023 at 4:44 pm

      You’re very welcome! Glad you found it informative.

  13. @rvingtheusa on December 13, 2023 at 6:52 pm

    Would love to see a video telling do’s and don’t on taking the vitamins you recommend. I know some are better early others late, some with certain things like fats. Things to not take together or foods and drinks to avoid for a certain amount of time.

    • @Helenegardener on December 17, 2023 at 8:49 pm

      Some of Dr Berg’s videos /articles on supplements answer this.

    • @lapislazuli7876 on December 18, 2023 at 10:53 am

      @@Helenegardeneryes but we just beee one big graph really telling us everything in one graph. All the information is too dispersed and too confusing. We REALLY need a spreadsheet that says what to take when and what not to take together, contraindications and she’s to take things or when to begin taking things and so on.

  14. @Marciap17 on December 13, 2023 at 8:50 pm

    I think you mentioned around end August about bringing us a very interesting tool/device. I a few days ago I wondered what happened to it. So here it’s, and I look forward to getting my hands on one to give me more insights into my insulin resistance challenges. I’m grateful to you Dr Berg 🥰

  15. @jrsf222 on December 13, 2023 at 10:37 pm

    I’ve had the OURA ring for a few months at about $5.99/mo. It covers HRV but then my age and Head Injuries get in the way of understanding. I’m always highly stressed even when I’m at rest. I’m taking 21@minimum supplements. Would be great to have a chart with clarity of time of day to take them. I have a routine of purchase and sort AM and PM containers for 3 months. Some of yours are included. Your Adrenal and sleep aids are above and beyond.

    • @Helenegardener on December 17, 2023 at 8:55 pm

      Great 👍 Some of Dr Berg’s videos /articles on head injuries/ old injuries, on stress relief, ect, may be of interest.

    • @wonderwoman7969 on December 30, 2023 at 1:24 pm

      Hi which sleep and adrenal aids do you use?

  16. @keithharrison1453 on December 14, 2023 at 12:57 am

    If you have a suitable Chest Strap for training, such as a Polar or a Garmin which are both ECG based in effect, then those are compatible with the free Elite HRV App, which is pretty good and very well respected. Thus, you may already have what you need to check your HRV as often as you wish. Also worth mentioning that if you have an irregular heart rate, for what ever reason, then Optical Sensors that measure your Pulse at finger tips, tend to have a hard time counting beats, so are often widely inaccurate compared to an ECG based unit that measures your Heart Rate in terms of R to R interval on an ECG Waveform. Also worth mentioning that your Pulse measured at your extremities, and your actual Heart Rate that the heart is beating at, may not be the same. There can be a deficit between the two, depending upon how your heart is functioning.

    • @Brandencarroll1 on December 16, 2023 at 9:34 am

      This was super helpful, I actually have a Garmin strap and just downloaded the app.

  17. @unrecovery on December 15, 2023 at 10:42 pm

    I have a Garmin Forerunner and have been tracking my HRV for years and have used it as a guide for my overall wellness. From personal experience, here is the list of things that I found to most negatively impact my HRV:

    1. Alcohol = major, MAJOR negative impact!
    2. Stress
    3. Mouth breathing
    4. Eating large meals (which is why I will not do OMAD)
    5. Eating sugars, grains, processed foods
    6. Being sick
    7. Not being well rested
    8. Being exercise injured
    9. Too much caffeine

    Some supplements I take before bed that seem to have a positive effect on raising my sleeping HRV: Chelated magnesium glycinate, NAC, and SAMe. When I don’t take these specific supplements before bed, my sleeping HRV drops by a noticeable margin.

    • @GeeeEm61 on December 28, 2023 at 2:34 am

      Thank you for sharing your observations. Based on my Apple watch & Welltory app measurements my HRV has been chronically low since I got my watch in Feb 2021, ie, below 35. I’ve been looking for ways to improve it.

  18. @debm4363 on December 16, 2023 at 1:31 am

    One thing I have found helpful in improving HRV is to focus on pausing between activities and lowering my stress response. Some PEMF mats such as Swiss Bionic have a HRV sensor.

  19. @PirateVerse on December 21, 2023 at 4:56 pm

    1. Heart Rate Variability – HRV.
    2. Less time between the heart beats, the healthier the person is, higher the HRV is and vice versa.
    3. Less HRV, Less healthy.
    4. Ability to adapt to environment. Ability to adapt to stress, exercise, to recover.
    5. Food, exercise, supplements useful for HRV, stress.
    6. Software is free to use for graphical representation
    7. We can see visual marks, indexes of health.
    8. And also measure the biological age and rate of aging

  20. @GeeeEm61 on December 28, 2023 at 2:49 am

    Amazing Dr Berg. Your “cookies” must be tracking my recent searches as I’ve been searching for more information on HRV lately and how to improve it, as my readings since getting my Apple watch in Feb 2021 have chronically been well below where I understand they should be for my age (62), despite 3 sessions pw of both strength training & HIIT cardio (Vo2 max = 40). Only over the last week or so I’ve heard that poor breathing (shallow with fast exhale) can signal to the body that we are in “flight or fight” mode”, ie, stressed, so I’ve started practicing controlling my breathing to a 4 second exhale (when I can remember). Some Welltory app (highly focussed on HRV) Stress markers have improved, so I’m waiting to see if I can maintain this whether the HRV will start to improve too. Look forward to further videos from you on this topic. Thank you.

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