Episode Details

In this episode, I talk about what I’ve been learning from tracking my HRV (heart rate variability), and how it has changed my daily habits.

I’ve noticed that when my HRV drops below my normal range, coffee and alcohol have a much stronger negative impact. A trip to Paris last year made that especially clear — wine at night and espresso during the day quickly showed up in the numbers. Since then, I’ve started adjusting my caffeine, alcohol, and sleep based on my HRV rather than just how I feel.

I also share how going to bed earlier — even with the same total hours of sleep — makes a measurable difference, and why consistency matters more than I used to think.

It’s a quiet shift: paying attention to data, making small adjustments, and building a more sustainable rhythm for the years ahead.